Runner's Stretch

How to do the Runner's Stretch

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Hamstring-SMR Foam Roller Dumbbell Clean Dumbbell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Alternating Hang Clean Kettlebell Ball Leg Curl Exercise Ball

Harder than the Runner's Stretch

Seated Hamstring expert · Bodyweight Lying Hamstring expert · Other Equipment Intermediate Groin Stretch intermediate · Other Equipment

Common questions

What muscles does the Runner's Stretch work?

The Runner's Stretch primarily works the hamstrings, with the calves as secondary movers. Lying Hamstring, Seated Floor Hamstring Stretch, and Seated Hamstring train the same muscle, across 9 equipment types.

What equipment do you need for the Runner's Stretch?

None — the Runner's Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Lying Hamstring and Seated Floor Hamstring Stretch also need nothing.

Is the Runner's Stretch suitable for beginners?

Yes, the Runner's Stretch is rated beginner. Seated Hamstring, Lying Hamstring, and Intermediate Groin Stretch are the progressions from here.

Similar exercises

Lying Hamstring Other Equipment Seated Floor Hamstring Stretch Bodyweight Seated Hamstring Bodyweight Seated Hamstring and Calf Stretch Other Equipment Standing Toe Touches Bodyweight The Straddle Bodyweight