Exercise guide
Runner's Stretch
The Runner's Stretch moves between a low lunge and a hips-back position. The front hamstrings and calf may be stretched as the hips rise, while the back-leg hip flexors may be emphasized as the hips lower.
Training context
Benefits of the Runner's Stretch
The drill allows two related mobility positions to be explored without standing up between them. It can be used as part of a dynamic warm-up when the transitions remain slow and controlled.
The front heel should remain grounded, but the front knee does not need to be completely straight. Use enough bend to avoid pulling aggressively behind the knee.
Technique overview
Shift the hips instead of forcing the torso down
Begin in a supported lunge with the hands beside the front foot. Move the hips backward and upward until a mild stretch develops behind the front thigh. Return the hips toward the lunge slowly, keeping both feet secure and the movement comfortable.
Treat this as an overview and use a range, pace, and setup you can control.