FITBODY Exercise Library · Mobility
Worlds Greatest Stretch
The world’s greatest stretch earns its name by opening the hips, spine, and legs all in one flowing movement. It is one of my favorite dynamic mobility drills for women over 40, and it makes a perfect warm up before you train.
What Is the World’s Greatest Stretch?
The world’s greatest stretch is a dynamic, full body mobility movement that flows through a deep lunge, a spinal rotation, and a hamstring stretch, all in one sequence. It earns its bold name because it opens so many areas at once, the hips and hip flexors, the glutes and inner thighs, the hamstrings, and the upper back and chest. Rather than holding a single position, you move smoothly through each part, which is what makes it such an effective warm up. For women over 40 who sit a lot, it is one of the most efficient ways to loosen up head to toe.
How to Do the World’s Greatest Stretch
This one is a whole warm up in a single movement, which is exactly why I love it for the women I train. Move slowly and breathe through each position rather than rushing, since the magic is in the pause at the bottom of the lunge and the reach up through the rotation. Drop your back knee to the floor any time you want a little more stability. Two or three unhurried rounds per side before a workout will leave your hips, back, and legs feeling ready.
What Does the World’s Greatest Stretch Work?
The world’s greatest stretch is a full body mobility flow, opening the hip flexors and hips, the glutes and adductors, the hamstrings, and the thoracic spine and chest. The deep lunge is a powerful hip flexor stretch, so for a closer look at that muscle group, see this iliopsoas anatomy overview. It also pairs perfectly with a dedicated hip flexor stretch.
See the full breakdown
- Hip flexors: the deep lunge stretches the iliopsoas and the front of the back hip.
- Glutes and adductors: the front hip and inner thigh open as you sink into the lunge and drop the elbow.
- Hamstrings: straightening the front leg and hinging back lengthens the back of the thigh.
- Thoracic spine and chest: the reach up rotates and mobilizes the upper back while opening the chest and shoulder.
Why the World’s Greatest Stretch Is Worth Doing
- Full body mobility in one move. It opens the hips, spine, and legs together, which is how it earns the name.
- A complete warm up. It preps the body for squats, lunges, deadlifts, and running.
- Better posture and movement. Regular thoracic rotation and hip opening counter the stiffness of sitting.
- Efficient. One flowing movement covers what several separate stretches would.
When to Do It
The world’s greatest stretch is a dynamic movement, so it works best as part of your warm up rather than as a long static hold. Flow through two or three rounds per side before training, moving slowly and breathing through each position. You can also use it on rest days or after sitting for a long stretch to loosen everything up. Because it is dynamic, you do not need to hold each position for long, a breath or two is plenty.
Modifications
Drop the back knee
Lowering your back knee to the floor adds stability and takes some demand off your balance, which is a great place to start.
Use a block or books
If you cannot reach the floor comfortably, rest your hands on a yoga block or a sturdy book to bring the ground up to you.
Skip the rotation
If the reach up bothers your shoulder or back, leave it out and focus on the lunge and hamstring portions.
Common Mistakes to Avoid
- Rushing through it. Move slowly and breathe. The benefit comes from settling into each position, not speeding through.
- Rounding the back. Keep your chest tall in the lunge and a long spine as you hinge, rather than rounding over.
- Collapsing the back leg. Keep your back leg active and long so you actually stretch the hip flexor.
- Forcing the rotation. Rotate only as far as feels good through the upper back, without cranking on the lower back.
World’s Greatest Stretch FAQs
What is the world’s greatest stretch?
The world’s greatest stretch is a dynamic, full body mobility movement that flows through a deep lunge, a spinal rotation, and a hamstring stretch in one sequence. It earns its name because it opens up so many areas at once, the hips, hip flexors, glutes, hamstrings, upper back, and chest. Rather than holding one position, you move smoothly through each part, which makes it a fantastic warm up. It is one of the most efficient mobility drills you can do. I use it constantly with the women I train.
What muscles does the world’s greatest stretch work?
The world’s greatest stretch targets several areas in one movement. The deep lunge stretches the hip flexors and the front of the hip, the drop toward your foot opens the glutes and inner thighs, and straightening the front leg lengthens the hamstrings. The reach up rotates and mobilizes the thoracic spine, the upper back, while opening the chest and shoulder. So in a single flow you cover the hips, spine, and legs. That full body reach is exactly why it is so popular as a warm up.
Should I do the world’s greatest stretch before or after a workout?
The world’s greatest stretch works best as part of your warm up, before a workout. Because it is a dynamic movement rather than a long static hold, it wakes up the hips, spine, and legs and preps them for squats, lunges, deadlifts, and running. You can also use it any time you have been sitting a while and want to loosen up. It is fine after a workout too, just know its real strength is as a mover before you train. Flow through it slowly either way.
How many reps of the world’s greatest stretch should I do?
Two or three slow rounds per side is a great starting point for a warm up. Since it is dynamic, you do not hold each position long, just a breath or two before flowing to the next part. Focus on moving smoothly and breathing rather than counting high reps. If a particular area feels tight, you can linger there a little longer. Quality of movement matters far more than quantity here.
References
- Winters, Michael V., et al. “Passive versus Active Stretching of Hip Flexor Muscles in Subjects with Limited Hip Extension: A Randomized Clinical Trial.” Physical Therapy, vol. 84, no. 9, 2004, pp. 800-807, doi.org/10.1093/ptj/84.9.800.
- Bandy, William D., et al. “The Effect of Static Stretch and Dynamic Range of Motion Training on the Flexibility of the Hamstring Muscles.” Journal of Orthopaedic and Sports Physical Therapy, vol. 27, no. 4, 1998, pp. 295-300, doi.org/10.2519/jospt.1998.27.4.295.
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