Beginner · 9 min
Post Run
Slow down after a run with stretches for the hips, legs, and back.
Total session: 9:55 · Includes preparation and side changes.
Ready when you are
Wide leg bend
Movement instructions
Stand with your feet wide apart and toes facing forward. Hinge forward from your hips and place your hands on the floor or supports. Let your head relax while keeping your weight balanced.
Ask a clinician first if you have back, disc, or sciatic problems. Use care with severe knee problems.
Total (including preparation): 9:55 · 9:55 remaining
Up next: Wide leg bend · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Wide leg bend1:00
- Side lunge · Both sides1:00
- Leaning calf · Both sides1:00
- Standing quad · Both sides1:00
- Toe touch1:00
- Lunge · Both sides1:00
- Seated fold1:00
- Lying hamstring · Both sides1:00
- Lie down1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
540 seconds moving + 55 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Post Run.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
9 timed steps use 9 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Wide leg bend | 60 |
| 2 | Side lunge | 60 |
| 3 | Leaning calf | 60 |
| 4 | Standing quad | 60 |
| 5 | Toe touch | 60 |
| 6 | Lunge | 60 |
| 7 | Seated fold | 60 |
| 8 | Lying hamstring | 60 |
| 9 | Lie down | 60 |
Routine overview
What you’ll move through.
9 timed steps · 9 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Wide leg bend
Standing · Focus: inner thighs, hamstrings, back.
- 02
60sSide lunge
Standing · Focus: inner thighs, hips, hamstrings.
- 03
60sLeaning calf
Standing · Focus: calves, ankles.
- 04
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 05
60sToe touch
Standing · Focus: hamstrings, calves, back.
- 06
60sLunge
Floor · Focus: hip flexors, thighs.
- 07
60sSeated fold
Floor · Focus: hamstrings, back.
- 08
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 09
60sLie down
Floor · Focus: relaxation.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Wide leg bend
- Stand with your feet wide apart and toes facing forward.
- Hinge forward from your hips and place your hands on the floor or supports.
- Let your head relax while keeping your weight balanced.
Keep your knees soft and avoid bouncing into the stretch.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 2 · 60 seconds
Side lunge
- Stand with your feet wide apart.
- Shift your hips to one side, bending that knee and keeping the other leg long.
- Hold comfortably, then return and switch sides.
Keep your bent knee aligned with your foot and use your hands for balance.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 3 · 60 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 4 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 5 · 60 seconds
Toe touch
- Stand with your feet hip-width apart.
- Bend forward from your hips, keeping a soft bend in your knees.
- Let your hands reach toward your feet and relax your neck.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 6 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 7 · 60 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 8 · 60 seconds
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 9 · 60 seconds
Lie down
- Lie on your back with arms beside you and legs comfortable.
- Let your palms face upward and relax your shoulders.
- Breathe naturally and soften your body from head to toe.
Return your attention to your breathing whenever your mind wanders.
For less intensity, bend your knees or place a cushion beneath them for support.
Keep moving
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