Pyramid

How to do it

Stand with feet hip-width apart, then step the right foot back about a leg's length. The back foot turns out slightly. Square both hips forward as much as your hips allow. Hinge from the hips — not the spine — and fold forward over the front leg. Hands can land on blocks, on the front shin, or on the floor on either side of the front foot. The front knee can have a soft bend if the hamstring is tight. Hold, then switch sides.

Why it's good for runners

Most hamstring stretches are bilateral — both legs at once. Pyramid is one of the only standing single-leg hamstring stretches, and runners almost always have one tighter side. Doing the hamstring one side at a time lets that side actually get a deep stretch instead of stopping at the easier leg.

Common mistakes

Don't round the spine to get the chest closer to the leg — keep the spine long and let the depth of the fold come from the hip hinge. If the hamstring is tight, bend the front knee. Don't keep the back foot too far back if it pulls the hips out of square; shorten the stance.