World's Greatest Stretch
The world's greatest stretch is a bodyweight exercise targeting the hip flexors and providing a comprehensive full-body mobility sequence. Combining a deep lunge, thoracic rotation, and hamstring stretch in one fluid movement, it improves flexibility, mobility, and movement quality throughout the entire kinetic chain.
How to do it
- Start in a high plank position with your hands directly beneath your shoulders.
- Step your right foot forward to the outside of your right hand, lowering into a deep lunge.
- Drop your right elbow toward the floor inside your right foot, holding briefly.
- Rotate your torso and reach your right arm straight up toward the ceiling, following it with your gaze.
- Return your hand to the floor, push your hips back to stretch the hamstring of the front leg, then step back to plank.
- Repeat on the opposite side and continue alternating for the desired number of repetitions.
Form cues
- Keep your back knee lifted and leg straight.
- Place your front foot flat on the outside of your hand.
- Drop your elbow down toward the floor for a deeper hip stretch.
- Follow your moving hand with your eyes as you rotate.
- Smoothly shift your weight back to stretch your front hamstring.
Breathing: Inhale as you lower into the lunge and twist upward, and exhale as you return to the starting plank position.
Common mistakes
- Dropping the back knee to the floor, which reduces the hip flexor stretch intensity.
- Rushing through the sequence, which prevents your joints from fully opening up.
- Losing balance during the twist, which usually happens if your feet are placed too close together.
- Rounding your lower back while reaching up, which limits helpful thoracic rotation.
Muscles worked
Primary: hip flexors. Secondary: glutes, lats, quads.
Suggested sets & reps
Get fitter
2-3 sets x 5-8 reps per side, rest 60 s
Lose weight
2-3 sets x 5-6 slow reps per side, rest 45 s
Build muscle
2 sets x 5 reps per side as a movement prep, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or knees, ease off or shorten the range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my back heel lifts off the floor?
It is completely normal for your heel to lift slightly. Just focus on pressing your heel back actively to stretch the calf and ankle.
How often can I do the world's greatest stretch?
You can perform this movement daily as part of your morning routine or as part of a pre-workout warm-up.
Why is it called the world's greatest stretch?
It earns the name because it combines a lunge, a groin stretch, a torso twist, and a hamstring stretch all in one fluid movement.