The runners stretch is a low-lunge position where you place one foot forward and the other knee on the floor behind, often combined with a forward hand reach. It stretches the hip flexors of the back leg and warms up the entire lower body. It is a classic pre-run warm-up stretch.
Muscle Group
Hamstrings, Hip Flexors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the hip flexors and hamstrings
- Excellent pre-run or pre-workout warm-up
- Improves hip mobility for running
- No equipment needed
- Quick and accessible
- Practical functional stretch
How to perform
- Step your right foot forward into a deep lunge stance. Lower your left knee to the floor behind.
- Place both hands on the floor on either side of your right foot.
- Square your hips forward. Press your hips down and forward to feel the stretch in your left hip flexor.
- Keep your right knee directly above your right ankle (do not let it travel forward over the toes).
- For a deeper stretch, lift your left knee off the floor and straighten your right leg slightly.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat with the left foot forward.
- For variation, you can straighten the front leg and fold over it for a hamstring stretch.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Quadriceps
Primary