Pyramid

How to do it

From standing, step one foot back about a leg's length and turn that back foot in roughly forty-five degrees, keeping the whole foot — heel included — on the floor. Draw the back hip forward so both hips square to the front of the mat. Straighten the front leg, softening the knee as much as you need to keep the spine long, then hinge from the hips and fold over the front leg. Rest the hands on blocks either side of the front foot, on the shin, or on the floor. Hold and breathe, then switch sides.

Why it's good for runners

A two-legged forward fold lets the looser side quietly do the work, and after an hour of running most runners are noticeably uneven side to side. Pyramid takes the legs one at a time so neither can hide. Because both feet stay planted and the hips have to stay square, it loads the whole standing chain rather than just hanging on the hamstring — you hold yourself in the position rather than sag into it, which is what turns range into range you can actually use.

Common mistakes

Don't chase the floor with your hands. The moment the spine rounds, the stretch moves out of the hamstring and into the low back, which is the opposite of the point — put blocks under the hands and keep the chest reaching forward. Don't let the back hip swing open; a wide-open hip turns this into a lunge and the front hamstring stops being loaded. And keep the front knee soft if you need to — a locked knee with a rounded back is worse than a bent knee with a long spine.