Exercise guide · Beginner · Stretch

Runners Stretch: How to Do It & Muscles Worked

The runner's stretch is a bodyweight exercise primarily targeting the hamstrings, with secondary emphasis on the calves and quadriceps. It is performed by stepping forward, bending the front knee, and keeping the back leg straight to stretch the hamstrings.

Primary muscles
Hamstrings
Secondary muscles
Quads , Calves
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the runners stretch
Front view: muscles worked by the runners stretch. Primary: hamstrings. Secondary: quads and calves.
Back view: muscles worked by the runners stretch. Primary: hamstrings. Secondary: quads and calves.
Primary Secondary

How to do the runners stretch

  1. Step 1: Stand with your feet hip-width apart.
  2. Step 2: Take a step forward with your right foot, keeping your left foot planted.
  3. Step 3: Bend your right knee and lower your body down, keeping your left leg straight.
  4. Step 4: Place your hands on your right thigh for support.
  5. Step 5: Hold the stretch for 20-30 seconds, then switch sides and repeat.

Runners Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.