Runner's Stretch
A long, low lunge with the hands on the floor that stretches the hip flexor of the back leg; pushing the hips up and straightening the front knee shifts the stretch into the front hamstring.
Primary muscles
- Hamstrings
- Hip Flexors
Secondary muscles
- Calves (Gastrocnemius)
- Glutes (Gluteus Maximus)
- Sets
- 2
- Reps
- 5–8 per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
In a long lunge with the front foot flat between your hands, the back leg extended on the ball of the foot and the fingertips on the floor.
Sink the hips low and forward to stretch the front of the back hip.
Keep the front heel down; slide the back foot further back if it lifts.
Push the hips up and back, straightening the front knee to move the stretch into the front hamstring.
Lower back into the lunge, repeat for the set, then switch sides.
Breathing: Exhale as you lift the hips and inhale as you lower into the lunge.
Coaching tips
Front heel stays down
Long spine, chest toward the knee
Move slowly between the two positions
Common mistakes
Front knee caving in
Rounding hard through the upper back
Bouncing in and out of the lunge
Safety notes
Drop the back knee onto a pad if balancing on the back foot is hard.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.