---
title: "Runner Stretch"
description: "Begin in a standing position with your feet hip-width apart."
locale: en
slug: runner-stretch
url: "https://hi.fitness/exercises/runner-stretch"
primaryMuscle: "Hamstrings"
secondaryMuscles: ["Calves"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/9b1cf62f-runner-stretch.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Runner Stretch

Begin in a standing position with your feet hip-width apart.

## How to do it

1. Begin in a standing position with your feet hip-width apart.
2. Step your right foot slightly forward, keeping it straight. Lightly bend your left knee.
3. Lower your torso and arms towards your right foot, reaching down with your hands while keeping your back straight.
4. 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.

## Similar exercises

- [Seated Single Leg Hamstring Stretch](https://hi.fitness/exercises/seated-single-leg-hamstring-stretch) - Hamstrings · Mat
- [Standing Leg Elevated Hamstring Stretch](https://hi.fitness/exercises/standing-leg-elevated-hamstring-stretch) - Hamstrings · Bench
- [Hamstring Lying Straight Leg Stretch](https://hi.fitness/exercises/hamstring-lying-straight-leg-stretch) - Hamstrings · Mat
- [Hamstring Lying Curl Up Stretch](https://hi.fitness/exercises/hamstring-lying-curl-up-stretch) - Hamstrings · Mat
- [Standing Hamstring Calf Stretch with Resistance Band](https://hi.fitness/exercises/standing-hamstring-calf-stretch-with-resistance-band) - Hamstrings · Resistance band
- [Exercise Ball Seated Hamstring Stretch](https://hi.fitness/exercises/exercise-ball-seated-hamstring-stretch) - Hamstrings · Stability ball
- [Exercise Ball Leg Curl](https://hi.fitness/exercises/exercise-ball-leg-curl) - Hamstrings · Stability ball
- [Resistance Band Leg Curl](https://hi.fitness/exercises/resistance-band-leg-curl) - Hamstrings · Resistance band