Exercise
RUNNER'S STRETCH
Stand
Squat
Form cues
Hinge from the hips rather than rounding the lower back
Flex the front foot (toes toward shin) to deepen the calf component of the stretch
Bend the rear knee slightly to focus the stretch on the front leg
Breathe deeply through the hold
This is a common post-run or pre-run stretch for the posterior lower leg chain
Instructions
Step-by-step technique
Stand tall with feet shoulder-width apart.
Step one foot forward and extend it out in front while the other foot steps back.
Slowly lower your torso toward the front leg, reaching your hands down toward the front ankle.
Straighten the front leg as much as possible while lowering, keeping the toes up.
Hold the stretch for the prescribed duration, feeling the pull through the hamstring and calf.
Return to standing and switch legs.