10 Alternatives to Standing Hamstring & Calf Strap Stretch for Travel

Ranked Standing Hamstring And Calf Stretch With Strap Alternatives

10 substitutes, ranked by how closely each one matches the Standing Hamstring And Calf Stretch With Strap 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Runner's Stretch

   75% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

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

   Progression

   2. Reclining Big Toe Pose With Rope

   92% match

   • Hamstrings
   • Rope
   • Beginner
   • 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 and your arms by your sides.
   2. Loop the rope around the ball of your right foot and hold the ends of the rope with your hands.
   3. Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed.
   4. Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position.
   5. Repeat with your left leg.
   6. Continue alternating legs 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 With Strap
   • Equipment: a band, the same as the Standing Hamstring And Calf Stretch With Strap
   • Body position: lying on your back, not standing
3. 

   3. Standing Hamstring And Calf Stretch

   75% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
   2. Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.
   3. Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.

   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 With Strap
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch With Strap
   • Equipment: -, not a band
   • Body position: standing, the same as the Standing Hamstring And Calf Stretch With Strap
4. Play demonstration

   4. Hamstring Stretch

   74% 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 With Strap
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch With Strap
   • Equipment: bodyweight only, not a band
   • Body position: standing, the same as the Standing Hamstring And Calf Stretch With Strap
5. 

   5. 90/90 Hamstring

   72% 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 Standing Hamstring And Calf Stretch With Strap
   • Equipment: bodyweight only, not a band
   • Body position: seated, not standing
6. 

   6. Leg-up Hamstring Stretch

   72% 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 Standing Hamstring And Calf Stretch With Strap
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch With Strap
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
7. 

   7. Upper Back-leg Grab

   68% 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 With Strap
   • Equipment: bodyweight only, not a band
   • Body position: seated, not standing
8. 

   8. Prone Manual Hamstring

   67% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
   2. To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.
   3. Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch With Strap
   • Equipment: bodyweight only, not a band
   • Body position: lying face down, not standing
9. 

   9. Intermediate Groin Stretch

   65% match

   • Hamstrings
   • Other
   • Intermediate
   • Isolation

   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 Standing Hamstring And Calf Stretch With Strap
   • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch With Strap
   • Equipment: bodyweight only, not a band
   • Body position: seated, not standing
10. 

    10. Seated Floor Hamstring Stretch

    65% 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 With Strap
    • Primary muscle: hamstrings, the same as the Standing Hamstring And Calf Stretch With Strap
    • Equipment: bodyweight only, not a band
    • Body position: seated, not standing