World’s Greatest Stretch

Mat (optional)
Written By Sky Winn

  • Mobility

    Flexibility

    Full Body

    Dynamic Warm-Up

    Recovery

  • Mat (optional)

  • All Levels

Overview

The World's Greatest Stretch is a full-body mobility drill designed to improve flexibility, dynamic control, and joint range of motion. It targets multiple muscle groups through a flowing sequence that opens the hips, stretches the hamstrings, activates the glutes, and improves thoracic spine rotation, all in one movement. It’s a staple in athletic warm-ups and functional mobility routines.

Muscles Worked

PRIMARY:

  • Hip flexors

  • Adductors

  • Hamstrings

SECONDARY:

  • Gluteus maximus

  • Quadriceps

  • Thoracic spine

  • Calves

  • Core stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Begin in a standing position and step forward into a deep lunge with your right leg.

  2. Place both hands on the ground inside your right foot.

  3. Lower your left knee to the ground to deepen the hip flexor stretch if needed.

  4. Rotate your torso and reach your right arm toward the ceiling, opening your chest and eyes following the hand.

  5. Return your hand to the floor, then gently straighten the front leg to shift into a hamstring stretch.

  6. Bend the knee again and step back to return to the start.

  7. Repeat on the opposite side.

Variations

  • Static World’s Greatest Stretch (hold each position longer)

  • Dynamic Flow (move continuously between sides)

  • Add overhead reach or hip circle for increased mobility

  • World’s Greatest Stretch with T-Spine Rotation Hold

Benefits

  • Opens hips, hamstrings, and thoracic spine in one integrated movement

  • Improves mobility for squats, lunges, and athletic movements

  • Promotes better posture and spinal alignment

  • Prepares joints and muscles for movement in multiple planes

COACHING CUES

  • Keep your front heel grounded during the lunge

  • Rotate from the upper back, not just the shoulder

  • Breathe deeply and move with intention

  • Don’t rush through; maximize each position before switching sides

Notes

The World’s Greatest Stretch is a comprehensive mobility movement that combines lower-body flexibility with spinal rotation and core stability. Ideal as part of a warm-up or movement prep routine, it enhances functional range of motion and helps reduce injury risk through total-body integration.

Sky Winn
Next

Bent Leg Groin Stretch