Runner's Stretch

Runner's Stretch is a beginner-level exercise in the stretching category that primarily works the hamstrings. It also recruits the calves.

How to do it

1. 1It'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. 2Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
3. 3Place 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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.