Runner's Stretch
The Runner's Stretch targets the Hamstrings and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Runner's Stretch work?
The Runner's Stretch primarily works the Hamstrings. Secondary muscles include the Calves, which assist during the movement.
Is the Runner's Stretch good for beginners?
Yes, the Runner's Stretch is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Runner's Stretch?
The Runner's Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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