Worlds Greatest Stretch

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Step your right foot forward and place it just outside of your right hand.
3. Keep your left (back) leg fully extended with your knee off the ground and your glute engaged.

How to do it

1. Exhale as you lower your right elbow toward the inside of your right ankle, sinking your hips toward the floor.
2. Inhale as you rotate your torso to the right, reaching your right hand toward the ceiling and following it with your gaze.
3. Place your right hand back on the floor, then shift your weight back to straighten your front leg into a hamstring stretch.
4. Return to the high plank position and repeat the sequence on the left side, alternating for the desired reps.

Form checklist

• Keep the back leg active and straight to maximize the hip flexor stretch.
• Ensure the front foot stays flat on the ground during the lunge and rotation.
• Maintain a neutral spine and avoid excessive rounding during the hamstring stretch phase.
• Follow your moving hand with your eyes to ensure the rotation comes from the thoracic spine.

Pro tips

• Squeeze the glute of your trailing leg throughout the movement to stabilize the pelvis and deepen the psoas stretch.
• Focus on 'reaching' through your fingertips at the top of the rotation to engage the serratus and lats.

Make it harder

• Pause for 3-5 seconds at each point of tension (elbow-to-floor, rotation, and hamstring stretch) to increase mobility gains.
• Perform the movement with a slow, controlled 4-second tempo for each phase to challenge core stability.

Frequently asked

What muscles does the worlds greatest stretch work?

The worlds greatest stretch primarily targets the erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps, and also works the adductors, deltoids, lats, and trapezius as secondary muscles.

What equipment do you need for the worlds greatest stretch?

The worlds greatest stretch requires no equipment — just your body weight.

Is the worlds greatest stretch good for beginners?

The worlds greatest stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps