- EquipmentNone
- PatternMobility
- Repsheld for time
- One side at a time
Step into a long lunge with your front foot outside your hands, the back knee off the floor or resting on a pad.
First cueMove slowly through each position.
How to do the World’s Greatest Stretch
Set up. Step into a long lunge with your front foot outside your hands, the back knee off the floor or resting on a pad.
- Drop the inside elbow toward the front foot.
- Rotate and reach that arm up toward the ceiling.
- Bring the hand back down and straighten the front leg to stretch the hamstring.
- Step back and switch sides.
Form cues
- Move slowly through each position.
- Follow the reaching hand with your eyes.
- Keep the back leg long.
Common mistakes
- Rushing through the positions.
- Letting the front knee cave inward.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Adductors and Quads.
Its other side: Quads, in the knees and hips pattern.
Track it in StatBlockFit
In the StatBlockFit app the World’s Greatest Stretch is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the World’s Greatest Stretch?
Set up: Step into a long lunge with your front foot outside your hands, the back knee off the floor or resting on a pad. Steps: 1. Drop the inside elbow toward the front foot. 2. Rotate and reach that arm up toward the ceiling. 3. Bring the hand back down and straighten the front leg to stretch the hamstring. 4. Step back and switch sides. Form cues: Move slowly through each position. Follow the reaching hand with your eyes. Keep the back leg long. Common mistakes: Rushing through the positions. Letting the front knee cave inward.
What muscles does the World’s Greatest Stretch work?
It trains the glutes as its main target and works the adductors and quads on the way.