Smart Workout Diary

Worlds Greatest Stretch

World's Greatest Stretch is a dynamic full-body mobility drill performed from a long lunge with a hip-opening and thoracic-rotation component. It primarily mobilizes the hips, hamstrings, hip flexors, upper back, and shoulders while requiring trunk control. It can be used in a warm-up to prepare for strength training, running, and other athletic activity.

Demonstration

Worlds Greatest Stretch — demonstration 1
Worlds Greatest Stretch — demonstration 2

Instructions

  1. Start standing with your feet hip-width apart, then step the right foot forward into a long lunge. Place both hands on the floor inside the right foot.
  2. Lower with control by bringing the right elbow toward the floor or toward the inside of the right ankle. Keep the right knee tracking over the toes and the left leg long behind you.
  3. Rotate upward by lifting the right hand toward the ceiling and turning through the upper back. Follow the hand with your eyes without forcing the neck.
  4. Return and switch sides by placing the hand down, stepping back to standing, and repeating on the left. Move smoothly and use only a comfortable range of motion.
Muscle Group
Hip Flexors
Other Muscle Groups
Hamstrings, Upper Back
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the front heel grounded and avoid letting the front knee collapse inward.
  2. Rotate through the upper back rather than pulling the movement from the lower back or neck.
  3. Use support if needed; place your hands on a yoga block or other stable raised surface if the floor is not comfortably reachable.
Exercise library