Legs · Bodyweight
Runner's Stretch
How to do the runner's stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Step into a long split stance and lower your hands to the floor on either side of the front leg. Keep the front heel down while you shift your hips slightly back and forth to feel the front hamstring and calf, then sink forward to open the hip flexor of the back leg. Hold, then switch sides.
- 1Feel the front leg hamstring and calf lengthen when you shift your hips back with the heel planted
- 2Let the back hip open as you sink forward so the stretch reaches the hip flexor as well
- 3Keep your spine long and move gradually between positions instead of bouncing
Common mistakes
- Do not let the front heel lift or the front knee collapse inward as you settle into the stretch
- Avoid forcing the hips too low if it causes pinching in the front hip or knee
- Do not round your back excessively or rush between the hamstring and hip-flexor positions
Muscles worked
The runner's stretch works the hamstrings, calves, and hip flexors.
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- GlutesMinor
- AdductorsMinor
Kovo programs the runner's stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed April 2026.