GymPlan AIExercises › Hamstrings › Runner's Stretch
Runner's Stretch
Runner's Stretch is a beginner bodyweight stretching that mainly works your hamstrings, with help from your calves.
💪 Hamstrings🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
How to do the runner's stretch
- 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.
Muscles worked
Primary: HamstringsSecondary: Calves
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialRunner's Stretch alternatives
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Standing Toe TouchesBodyweight · BeginnerFAQ
What muscles does the runner's stretch work?
It mainly works your hamstrings; your calves assist.
How many sets and reps of runner's stretch should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the runner's stretch good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.