Exercise library · Hamstrings

How to Do Runner's Stretch

Step-by-step instructions, muscles worked and workouts that use the runner's stretch.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

InchwormHamstrings

Knee Tuck JumpHamstrings

Moving Claw SeriesHamstrings

The StraddleHamstrings

Linear 3-Part Start TechniqueHamstrings

90/90 HamstringHamstrings

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.