How to do the Runners Stretch
Runners Stretch is a beginner multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Calves and Quadriceps.
Runners Stretch demonstration · © GymiaFit
Runners Stretch at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Runners Stretch step by step
- 1Stand with your feet hip-width apart.
- 2Take a step forward with your right foot, keeping your left foot planted.
- 3Bend your right knee and lower your body down, keeping your left leg straight.
- 4Place your hands on your right thigh for support.
- 5Hold the stretch for 20-30 seconds, then switch sides and repeat.
A free workout that uses it
Runners Stretch — questions
What muscles does the Runners Stretch work?
The Runners Stretch primarily targets the Hamstrings. It also recruits the Calves, Quadriceps as secondary movers.
What equipment do I need for the Runners Stretch?
None — the Runners Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Runners Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Runners Stretch?
Hamstring Stretch, Kick Out Sit, Leg Up Hamstring Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Runners Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.