Duration exercise

World's Greatest Stretch form, muscles worked, and workout tracking

The world's greatest stretch is a flowing mobility sequence combining a deep lunge, a rotational reach, and a hamstring shift, opening the hip flexors, hamstrings, adductors, and thoracic spine in one pattern. Lifters and athletes use it as an efficient full-body warm-up piece because it prepares nearly every joint used in squatting, hinging, and rotating within a few controlled repetitions per side.

World's Greatest Stretch illustration

How to do World's Greatest Stretch

  1. 1From a tall standing position, step one foot forward into a long lunge and place both hands on the floor inside the front foot.
  2. 2Keep the back leg extended and your core lightly braced so your hips stay square.
  3. 3Drop the elbow nearest your front foot toward the floor, then exhale and rotate that arm up toward the ceiling, following your hand with your eyes.
  4. 4Return the hand to the floor, then shift your hips back and straighten the front leg to stretch the hamstring, keeping your spine long.
  5. 5Flow back into the lunge, step forward to stand, and repeat on the other side, breathing slowly and holding each position for two to three seconds.

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Track World's Greatest Stretch in Plates

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