How to Do the Seated Floor Hamstring Stretch

The steps for the Seated Floor Hamstring Stretch itself, so you can judge how close each substitute below really is.

Hamstrings, with calves · Bodyweight · Beginner · Isolation

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

The 10 Best Seated Floor Hamstring Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Seated Floor Hamstring Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Seated Hamstring And Calf Stretch
99% match
Hamstrings · Beginner · Isolation
A straight swap when you want to keep working the hamstrings.
Other
How to perform it
Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
Movement: static stretch, the same as the Seated Floor Hamstring Stretch
Primary muscle: hamstrings, the same as the Seated Floor Hamstring Stretch
Equipment: bodyweight only, the same as the Seated Floor Hamstring Stretch
Body position: seated, the same as the Seated Floor Hamstring Stretch
Play demonstration
2. Exercise Ball Seated Hamstring Stretch
98% match
Hamstrings · Beginner · Isolation
A good swap when you have a stability ball to work with, and it still works the hamstrings.
Stability-ball
How to perform it
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you.
Place your hands on your hips for support.
Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
Repeat for the desired number of repetitions.
Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.
Why this matches
Movement: static stretch, the same as the Seated Floor Hamstring Stretch
Primary muscle: hamstrings, the same as the Seated Floor Hamstring Stretch
Equipment: bodyweight only, the same as the Seated Floor Hamstring Stretch
Body position: seated, the same as the Seated Floor Hamstring Stretch
Balance: harder to stay steady on than the Seated Floor Hamstring Stretch
3. The Straddle
95% match
Hamstrings · Beginner · Isolation
It uses the same equipment and still works the hamstrings.
Bodyweight
How to perform it
Begin in a seated, upright position. Start by extending your legs in front of you in a V.
With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.
Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.
Why this matches
Primary muscle: hamstrings, the same as the Seated Floor Hamstring Stretch
Equipment: bodyweight only, the same as the Seated Floor Hamstring Stretch
Body position: seated, the same as the Seated Floor Hamstring Stretch
4. Intermediate Groin Stretch
95% match
Hamstrings · Intermediate · Isolation
Pick this when you want a harder version that still works the hamstrings.
Other
How to perform it
Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
Movement: static stretch, the same as the Seated Floor Hamstring Stretch
Primary muscle: hamstrings, the same as the Seated Floor Hamstring Stretch
Equipment: bodyweight only, the same as the Seated Floor Hamstring Stretch
Body position: seated, the same as the Seated Floor Hamstring Stretch
5. 90/90 Hamstring
92% match
Hamstrings · Beginner · Isolation
Pick this when you want to work the hamstrings one side at a time.
Bodyweight
How to perform it
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
Primary muscle: hamstrings, the same as the Seated Floor Hamstring Stretch
Equipment: bodyweight only, the same as the Seated Floor Hamstring Stretch
Body position: seated, the same as the Seated Floor Hamstring Stretch
Play demonstration
6. Hamstring Stretch
91% match
Hamstrings · Beginner · Isolation
The same equipment, done standing instead.
Bodyweight
How to perform it
Stand with your feet shoulder-width apart.
Step forward with your right foot and shift your weight onto your right leg.
Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
Hold the stretch for 20-30 seconds, then return to the starting position.
Repeat on the other side.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
Movement: static stretch, the same as the Seated Floor Hamstring Stretch
Primary muscle: hamstrings, the same as the Seated Floor Hamstring Stretch
Equipment: bodyweight only, the same as the Seated Floor Hamstring Stretch
Body position: standing, not seated
7. Leg-up Hamstring Stretch
85% match
Hamstrings · Beginner · Isolation
8. Seated Wide Angle Pose Sequence
85% match
Hamstrings · Beginner · Isolation
9. Upper Back-leg Grab
84% match
Hamstrings · Beginner · Isolation
10. Runner's Stretch
82% match
Hamstrings · Beginner · Isolation