10 Best The Straddle Alternatives for Home & Rehab

The The Straddle is done seated. Ranked closest by our scoring: the Seated Floor Hamstring Stretch, the Seated Hamstring And Calf Stretch and the Exercise Ball Seated Hamstring Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: The Straddle

The Straddle
Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Adductors, Calves

How to perform The Straddle
  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.
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Ranked The Straddle Alternatives

10 substitutes, ranked by how closely each one matches the The Straddle 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
    Seated Floor Hamstring Stretch

    1. Seated Floor Hamstring Stretch

    95% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the hamstrings.

    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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  2. Seated Hamstring And Calf Stretch

    2. Seated Hamstring And Calf Stretch

    95% 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
    • Primary muscle: hamstrings, the same as the The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  3. Exercise Ball Seated Hamstring StretchPlay demonstration

    3. Exercise Ball Seated Hamstring Stretch

    95% 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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  4. Intermediate Groin Stretch

    4. Intermediate Groin Stretch

    90% 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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  5. Seated Wide Angle Pose SequencePlay demonstration

    5. Seated Wide Angle Pose Sequence

    89% 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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  6. 90/90 Hamstring

    6. 90/90 Hamstring

    88% 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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  7. Hamstring StretchPlay demonstration

    7. Hamstring Stretch

    88% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

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

    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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: standing, not seated
  8. Upper Back-leg Grab

    8. Upper Back-leg Grab

    87% 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 The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: seated, the same as the The Straddle
  9. Runner's Stretch

    9. Runner's Stretch

    87% 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
    • Primary muscle: hamstrings, the same as the The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
  10. Lying Hamstring

    10. Lying Hamstring

    81% match
    • Hamstrings
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
    2. With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
    3. Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the The Straddle
    • Equipment: bodyweight only, the same as the The Straddle
    • Body position: lying on your back, not seated

Why You Might Need a The Straddle Alternative

You may need substitutes because The Straddle demands high hamstring length‑tension and hip mobility; pain, prior hamstring strain, limited adductor flexibility, or lack of progression often force a change. Alternatives let you emphasize either knee flexion (eccentric nordics) or hip extension (single‑leg RDLs) while controlling load and joint angle. For each alternative, brace your core, hinge at the hips, and keep a slight knee bend to protect the hamstring tendon and preserve concentric and eccentric activation patterns.

The Straddle FAQ

What muscles does The Straddle work?

The Straddle primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) and recruits adductors and gluteus maximus for stabilization. When you perform it, keep a neutral spine and drive the hips forward to maximize hamstring length‑tension and posterior‑chain activation.

What is the best bodyweight alternative to The Straddle?

The Nordic hamstring curl is the top bodyweight alternative for hamstring isolation and eccentric strength; anchor your ankles, lean forward slowly, and resist the descent with active hamstrings. This exercise produces high biceps femoris and semitendinosus activation while preserving a clear knee‑flexion loading pattern.

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