Runner's Stretch

Also called runners stretch, runner's lunge stretch and low lunge hamstring stretch.

Works

Hamstrings, plus calves

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
2. 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.

Cues

• Hands either side of the front foot.
• Front heel stays down.
• Push the hips up toward the ceiling.
• Lower slowly and repeat.

Common mistakes

• Front heel lifting.
• Rounding hard through the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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