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Upper Legs · Body Weight
Runner Stretch
Runner Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
How to do Runner Stretch
- Begin in a standing position with your feet hip-width apart.
- Step your right foot slightly forward, keeping it straight. Lightly bend your left knee.
- Lower your torso and arms towards your right foot, reaching down with your hands while keeping your back straight.
- Hold the stretch for 15-30 seconds, feeling the stretch in your right hamstring. Slowly return to the starting position and repeat on the other side.
Form tips
- Ensure your front knee remains straight but not locked to maximize the hamstring stretch.
- Keep your back leg slightly bent and your heel on the floor to deepen the calf stretch.
- Perform the stretch on a stable, non-slip surface to ensure safety and prevent slipping.
Runner Stretch alternatives
More hamstrings exercises
Runner Stretch FAQ
What muscles does Runner Stretch work?
Runner Stretch mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The calves work as secondary muscles.
What equipment do you need for Runner Stretch?
You need only a mat.
How many sets and reps of Runner Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Runner Stretch good for beginners?
Yes. Runner Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Runner Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Runner Stretch?
Other exercises for the hamstrings include Dumbbell Rdl Stretch Isometric, Standing Hamstring Calf Stretch With Resistance Band, Exercise Ball Seated Hamstring Stretch and Mts Iso-Lateral Kneeling Leg Curl.
For developers
Use Runner Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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