Mobility and stretches
World's greatest stretch
- Kit
- No kit
- Works
- hip flexors · glutes · upper back
- Also
- hamstrings · inner thighs · chest · front delts
The world's greatest stretch is a lunge-based flow that opens the hip flexors, groin, hamstrings and upper back in one sequence. You step into a deep lunge, drop the back hand down, then rotate the chest open toward the ceiling before returning. It suits almost anyone as a warm-up before lower body or full body work, or as slow mobility at the end of a session.
Form
How to do world's greatest stretch
- 1Start standing, then step one foot forward into a long lunge so the front knee sits above the ankle and the back leg stretches out behind you with the knee off the floor.
- 2Place both hands on the floor inside the front foot. Let the hips sink and breathe out as you settle into the position.
- 3Keep the inside hand down and press the front knee gently outward with that elbow or shoulder, feeling the groin and hip open.
- 4Turn your chest toward the front leg and reach the outside arm straight up, following the hand with your eyes. Inhale as you open, and hold the top for a moment.
- 5Bring the hand back to the floor, step the front foot back, and move through the sequence on the other side so both sides get equal work.
- 6Move slowly throughout and keep breathing steadily. Never bounce or force any position.
Watch for
Common mistakes
Rushing the rotation so the chest barely turns.
Fix: Slow down and reach the top hand as high as you can, letting the eyes track it to get full spine rotation.
Letting the front knee collapse inward or slide far past the toes.
Fix: Press the knee out over the middle of the foot and shorten the lunge slightly if the knee drifts forward.
Holding the breath while low in the lunge.
Fix: Exhale as you sink into the lunge and inhale as you open the chest, keeping the breath slow and audible.
Variations
Easier and harder
Sessions