The world's greatest stretch is a popular multi-joint dynamic stretch that combines a deep lunge, hip flexor stretch, hamstring stretch, and thoracic rotation in one flowing sequence. It addresses the most common mobility restrictions in a single movement and is widely used as a comprehensive pre-workout warm-up.
Muscle Group
Core, Hamstrings, Hip Flexors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Addresses the most common mobility restrictions in one sequence
- Hip flexors, hamstrings, thoracic spine, and shoulders all worked
- Excellent comprehensive pre-workout warm-up
- Time-efficient — one move covers many areas
- No equipment needed
- Widely used by coaches and trainers
How to perform
- Start standing. Step your right foot forward into a deep lunge — right knee bent at 90 degrees, left leg extended back with knee just above the floor.
- Place both hands on the floor inside your right foot.
- Drop your right elbow toward the floor inside your right foot, opening your right hip. Hold for one breath.
- Rotate your right arm up toward the ceiling, opening your chest and twisting your torso. Look up at your hand.
- Return your right hand to the floor. Straighten your right leg by pushing your hips back, pulling your toes toward your shin to stretch the hamstring.
- Bend your right knee back to the deep lunge.
- Step your right foot back to standing. Switch sides.
- Perform 3 to 5 reps per side as a warm-up.
FRONT VIEW
BACK VIEW
Chest
Primary
Hamstrings
Primary
Adductors
Primary