TETSURunners Stretch
The Runners Stretch is a bodyweight exercise for the upper legs that primarily targets the hamstrings, with the calves and quadriceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
hamstringsupper legs
calvesquadriceps
body weight
How to 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.
- Place your hands on your right thigh for support.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
Common questions
What muscles does the Runners Stretch work?
The Runners Stretch primarily targets the hamstrings. The calves and quadriceps work as supporting muscles.
What equipment do I need for the Runners Stretch?
None. The Runners Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Runners Stretch?
Hold the Runners Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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