10 Best Seated Wide Angle Pose Sequence Alternatives for Hamstring Tightness

Ranked Seated Wide Angle Pose Sequence Alternatives

10 substitutes, ranked by how closely each one matches the Seated Wide Angle Pose Sequence 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. The Straddle

   89% 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 Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
2. 

   2. Hamstring-smr

   87% match

   • Hamstrings
   • Foam-roll
   • Beginner
   • Isolation

   Pick this when you want an easier single-leg version that still works the hamstrings.

   How to perform this exercise

   1. In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
   2. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
   3. Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

   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 Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
3. 

   3. Standing Toe Touches

   86% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the hamstrings.

   How to perform this exercise

   1. Stand with some space in front and behind you.
   2. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. 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 Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: standing, not seated
4. Play demonstration

   4. Exercise Ball Seated Hamstring Stretch

   85% 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

   • Primary muscle: hamstrings, the same as the Seated Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
5. 

   5. Seated Floor Hamstring Stretch

   85% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: hamstrings, the same as the Seated Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
6. 

   6. Seated Hamstring And Calf Stretch

   85% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

   It still works the hamstrings, through a different movement.

   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

   • Primary muscle: hamstrings, the same as the Seated Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
7. 

   7. Intermediate Groin Stretch

   80% 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

   • Primary muscle: hamstrings, the same as the Seated Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
8. 

   8. World's Greatest Stretch

   79% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
   2. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.
   3. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

   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 Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: standing, not seated
9. 

   9. 90/90 Hamstring

   79% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   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 Wide Angle Pose Sequence
   • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
   • Body position: seated, the same as the Seated Wide Angle Pose Sequence
10. Play demonstration

    10. Hamstring Stretch

    77% match

    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    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

    • Primary muscle: hamstrings, the same as the Seated Wide Angle Pose Sequence
    • Equipment: bodyweight only, the same as the Seated Wide Angle Pose Sequence
    • Body position: standing, not seated