Runner's Stretch
Runner's Stretch is a dynamic flexibility - front-leg hamstrings and rear hip flexors exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus
- Exercise type
- Dynamic flexibility - front-leg hamstrings and rear hip flexors
Exercise technique
- Start
Take a long lunge with one foot forward and the other behind.
- Hands
Lower your torso and place both hands beside your front leg.
- Base
Adjust the distance so your front heel stays grounded.
- Rise
Move your hips toward the ceiling and comfortably extend your front knee.
- Stretch
Check for comfortable tension in the back of the front thigh.
- Lower
Move your hips down and forward again, bending the front knee to open the front of the rear hip.
- Switch
After slow transitions between the two positions, switch legs.
Key technique points
- Keep the front heel on the floor.
- Use blocks under your hands if needed.
- Extend the knee without forcing it.
- Keep the rear hip facing forward.
- Keep your back long.
- Connect the rise and descent slowly.
Common mistakes
Losing heel contact
Do not leave the front foot supported only on its toes.
Locking the front knee
Do not press the joint backward to create a hamstring stretch.
Folding through the lower back
Do not round your back instead of raising your hips.
Opening the rear hip
Do not turn your pelvis sideways in the lunge.
Collapsing onto the hands
Do not relax shoulder support and compress your neck.
Hard bouncing
Do not make fast, jolting transitions between the two endpoints.
Frequently asked questions
Runner's Stretch: why is “Losing heel contact” a mistake?
Do not leave the front foot supported only on its toes.
Runner's Stretch: why is “Locking the front knee” a mistake?
Do not press the joint backward to create a hamstring stretch.
Runner's Stretch: why is “Folding through the lower back” a mistake?
Do not round your back instead of raising your hips.
Runner's Stretch: why is “Opening the rear hip” a mistake?
Do not turn your pelvis sideways in the lunge.
Runner's Stretch: why is “Collapsing onto the hands” a mistake?
Do not relax shoulder support and compress your neck.
Runner's Stretch: why is “Hard bouncing” a mistake?
Do not make fast, jolting transitions between the two endpoints.
What should I focus on when doing Runner's Stretch?
Keep the front heel on the floor. Use blocks under your hands if needed. Extend the knee without forcing it. Keep the rear hip facing forward. Keep your back long. Connect the rise and descent slowly.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.