Runner's Stretch

A beginner stretching exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Also works: Calves
Equipment: Bodyweight
Level: Beginner
Movement: Static

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Runner's Stretch

Questions

What muscles does the Runner's Stretch work?

Mainly the hamstrings, with the calves helping.

Is the Runner's Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Runner's Stretch?

Good alternatives that train the hamstrings: 90/90 Hamstring, Front Leg Raises, Seated Floor Hamstring Stretch or Standing Toe Touches.

How many sets and reps of the Runner's Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).