Runner's Stretch

A beginner stretch for the hamstrings and calves.

Movement guide

Runner's Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Runner's Stretch demonstrated on the 3D figure

3D demoRunner's StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

World's Greatest Stretch demonstrated on the 3D figure

3D demoWorld's Greatest StretchIntermediate · No equipment

Seated Floor Hamstring Stretch demonstrated on the 3D figure

3D demoSeated Floor Hamstring StretchBeginner · Other / check instructions

Seated Hamstring and Calf Stretch demonstrated on the 3D figure

3D demoSeated Hamstring and Calf StretchIntermediate · Other / check instructions

Leg-up hamstring stretch demonstrated on the 3D figure

3D demoLeg-up hamstring stretchBeginner · Other / check instructions

Chair Leg Extended Stretch demonstrated on the 3D figure

3D demoChair Leg Extended StretchBeginner · Other / check instructions

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Questions people ask

What muscles does the Runner's Stretch work?

Mainly the hamstrings, with help from the calves.

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

Other / check instructions.

Is the Runner's Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Contract-relax hamstring stretch (PNF).

How do I make the Runner's Stretch harder?

Progress to the Contract-relax hamstring stretch (PNF), or add load, range or slower lowering once your form is solid.