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.
How to program the Runner's Stretch
Sets and reps
As an isolation movement, the Runner's Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Runner's Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Runner's Stretch work?
The Runner's Stretch primarily targets the Hamstrings. It also recruits the Calves as supporting muscles.
What equipment do I need for the Runner's Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Runner's Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
