🦴 World's Greatest Stretch
The World's Greatest Stretch is an intermediate hip exercise that targets the hip flexors, glutes, hamstrings, thoracic spine, and calves. A multi-joint dynamic stretch hitting hips, hamstrings, thoracic spine, and calves. Great pre-run primer. It's used to build mobility and flexibility and support general conditioning. Below is how to perform the World's Greatest Stretch with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the World's Greatest Stretch
- Strengthens and activates the hip flexors, glutes, hamstrings, thoracic spine, and calves
- Improves mobility
- Improves flexibility
- Great for general conditioning and everyday strength
- Can be done with simple equipment (mat)
- Performed half-kneeling, so it's easy to set up
How to do the World's Greatest Stretch
- Start in a deep lunge with right foot forward
- Place left hand on the floor inside your right foot
- Rotate your right arm up toward the ceiling
- Hold for 2 seconds — feel the twist through your spine
- Return hand down, push hips back to straighten right leg
- Switch sides
How many reps & sets
A common starting point is 2 sets of 6 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Move slowly and breathe
- This single move covers multiple muscle groups
Muscles worked
Hip flexors, Glutes, Hamstrings, Thoracic spine, Calves
When to be cautious
- Acute back pain
Who should do the World's Greatest Stretch?
The World's Greatest Stretch is well suited to intermediate exercisers looking to strengthen the hip and improve mobility and flexibility as part of general conditioning.
World's Greatest Stretch — FAQ
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