10 Best Seated Floor Hamstring Stretch Alternatives for Tight Hamstrings

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Seated Hamstring And Calf Stretch

   99% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working the hamstrings.

   How to perform this exercise

   1. Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
   2. 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
2. Play demonstration

   2. Exercise Ball Seated Hamstring Stretch

   98% match

   • Hamstrings
   • Stability-ball
   • Beginner
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. 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.
   3. Place your hands on your hips for support.
   4. Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
   5. Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
   6. Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
   7. 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. 

   3. The Straddle

   95% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the hamstrings.

   How to perform this exercise

   1. Begin in a seated, upright position. Start by extending your legs in front of you in a V.
   2. 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. 

   4. Intermediate Groin Stretch

   95% match

   • Hamstrings
   • Other
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the hamstrings.

   How to perform this exercise

   1. 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.
   2. 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. 

   5. 90/90 Hamstring

   92% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want to work the hamstrings one side at a time.

   How to perform this exercise

   1. Lie on your back, with one leg extended straight out.
   2. 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.
   3. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
   4. 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
6. Play demonstration

   6. Hamstring Stretch

   91% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Step forward with your right foot and shift your weight onto your right leg.
   3. Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
   4. Hold the stretch for 20-30 seconds, then return to the starting position.
   5. 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. 

   7. Leg-up Hamstring Stretch

   85% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
   2. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
   3. Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 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: lying on your back, not seated
8. Play demonstration

   8. Seated Wide Angle Pose Sequence

   85% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in a wide angle.
   2. Flex your feet and engage your quadriceps.
   3. Place your hands on the ground behind you for support.
   4. Keeping your back straight, lean forward from your hips.
   5. Continue leaning forward until you feel a stretch in your hamstrings.
   6. Hold this position for a few breaths.
   7. Slowly release the stretch and return to the starting position.
   8. 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

   • 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
9. 

   9. Upper Back-leg Grab

   84% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. While seated, bend forward to hug your thighs from underneath with both arms.
   2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

   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
10. 

    10. Runner's Stretch

    82% match

    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
    2. Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
    3. Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

    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