World's Greatest Stretch
A flowing sequence that moves through a deep lunge, rotation, and hamstring stretch — covers the hips, spine, and legs in one movement.
Also called: full-body flow
Setup
Start standing, then step into a deep lunge position with your front foot forward.
How to do the World's Greatest Stretch
- From the lunge, place both hands inside your front foot.
- Rotate your torso and reach one arm toward the ceiling, opening up through the chest.
- Return your hand to the floor, then straighten your front leg to stretch the hamstring.
- Return to standing and repeat on the other side.
Coach's notes
Move slowly through each part of the flow, pausing briefly wherever you feel the most benefit.
World's Greatest Stretch muscles worked
The World's Greatest Stretch works the hips, hamstrings and spine.
Pairs well with
Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Cat-Cow
A gentle spinal flow that alternates between arching and rounding the back — a classic warm-up or release for the spine.
Child's Pose
A resting stretch that releases the lower back, hips, and shoulders.
Illustrations: Exercise data by RepDB (repdb.co)