10 Best Standing Hamstring & Calf Stretch Alternatives

Ranked Standing Hamstring And Calf Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Standing Hamstring And Calf 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. Runner's Stretch

   90% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

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

   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 Standing Hamstring And Calf Stretch
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch
   • Equipment: bodyweight only, not -
2. Play demonstration

   2. Hamstring Stretch

   81% 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

   • Movement: static stretch, the same as the Standing Hamstring And Calf Stretch
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch
   • Equipment: bodyweight only, not -
   • Body position: standing, the same as the Standing Hamstring And Calf Stretch
3. 

   3. The Straddle

   77% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want a harder version that 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 Standing Hamstring And Calf Stretch
   • Equipment: bodyweight only, not -
   • Body position: seated, not standing
4. Play demonstration

   4. Basic Toe Touch

   74% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the glutes rather than the hamstrings.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms by your sides.
   2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
   3. Reach down towards your toes with your hands, keeping your legs as straight as possible.
   4. Pause for a moment at the bottom, then slowly return to the starting position.
   5. 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: glutes, not hamstrings
   • Equipment: bodyweight only, not -
   • Body position: standing, the same as the Standing Hamstring And Calf Stretch
5. 

   5. Seated Floor Hamstring Stretch

   72% 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

   • Movement: static stretch, the same as the Standing Hamstring And Calf Stretch
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch
   • Equipment: bodyweight only, not -
   • Body position: seated, not standing
6. 

   6. Groin And Back Stretch

   69% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the adductors rather than the hamstrings.

   How to perform this exercise

   1. Sit on the floor with your knees bent and feet together.
   2. Interlock your fingers behind your head. This will be your starting position.
   3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 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 Standing Hamstring And Calf Stretch
   • Primary muscle: adductors, not hamstrings
   • Equipment: bodyweight only, not -
7. Play demonstration

   7. Hands Reversed Clasped Circular Toe Touch

   69% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms extended to the sides.
   2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
   3. Reach down with your hands and clasp them together behind your legs.
   4. Slowly raise your hands up and over your head in a circular motion, keeping your legs straight.
   5. Continue the circular motion until your hands touch your toes.
   6. Reverse the motion and bring your hands back down to the starting position.
   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: glutes, not hamstrings
   • Equipment: bodyweight only, not -
   • Body position: standing, the same as the Standing Hamstring And Calf Stretch
8. 

   8. Upper Back-leg Grab

   69% 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 Standing Hamstring And Calf Stretch
   • Equipment: bodyweight only, not -
   • Body position: seated, not standing
9. 

   9. World's Greatest Stretch

   67% 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 Standing Hamstring And Calf Stretch
   • Equipment: bodyweight only, not -
   • Body position: standing, the same as the Standing Hamstring And Calf Stretch
10. Play demonstration

    10. Seated Wide Angle Pose Sequence

    66% 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 Standing Hamstring And Calf Stretch
    • Equipment: bodyweight only, not -
    • Body position: seated, not standing