Runner's Stretch
How to do the Runner's Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves
Bodyweight
How to do the Runner's Stretch
- 1
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.
- 2
Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
- 3
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.
Log it, see it on your body.
Every Runner's Stretch set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Runner's Stretch fits
The Runner's Stretch shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Runner's Stretch: common questions
What muscles does the Runner's Stretch work?
The Runner's Stretch primarily works the Hamstrings. It also recruits the Calves as supporting muscles.
Is the Runner's Stretch suitable for beginners?
Yes. The Runner's Stretch is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Runner's Stretch?
None. The Runner's Stretch is a bodyweight exercise, so you can do it without any equipment.
How do I do the Runner's Stretch with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Runner's Stretch sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |