Runners Stretch
Runners Stretch pairs pure bodyweight leverage with control through the whole range — a safe first rung on the ladder.
How to do Runners Stretch
- Stand with your feet hip-width apart.
- Take a step forward with your right foot, keeping your left foot planted.
- Bend your right knee and lower your body down, keeping your left leg straight.
- Place your hands on your right thigh for support.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
Runners Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Runners Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Runners Stretch
Swap Runners Stretch For
Runners Stretch — Frequently Asked Questions
How do you do the Runners Stretch?
Stand with your feet hip-width apart. Take a step forward with your right foot, keeping your left foot planted. Bend your right knee and lower your body down, keeping your left leg straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Runners Stretch work?
The Runners Stretch primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Runners Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Runners Stretch good for beginners?
Yes. The Runners Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Runners Stretch?
Try the Standing Hamstring And Calf Stretch With Strap, Exercise Ball Seated Hamstring Stretch or the Dumbbell Lying Femoral. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
