How to do the World's Greatest Stretch
Primary: Hip Flexors, Hamstrings · also works Glutes, Upper Back, Adductors, Obliques. Also called: lunge with rotation, spiderman stretch with reach.
Step by step
- 1
Step one foot forward into a long lunge and place both hands on the floor inside the front foot.
- 2
Drop the back knee to the floor if needed and feel a stretch in the back hip.
- 3
Rotate the inside arm up toward the ceiling, following it with your eyes.
- 4
Return the hand to the floor and shift your hips back to straighten the front leg for a hamstring stretch.
- 5
Come back to the lunge and repeat, then switch sides.
Coaching cues
- Move slowly through each position
- Keep the back leg long
- Follow your hand with your eyes on the rotation
Common mistakes
- Rushing through the positions
- Rounding the back
- Front knee collapsing inward
Sets, reps and where it fits
Muscle
3–4 × 4–8 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 4–8 sec
rest 45–60 s
World's Greatest Stretch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the World's Greatest Stretch work?
Primary: Hip Flexors, Hamstrings. Secondary: Hip Flexors, Hamstrings, Glutes, Upper Back, Adductors, Obliques
How many sets and reps of World's Greatest Stretch should I do?
Hold or work for 4–8 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the World's Greatest Stretch?
Same movement pattern, different equipment: Kneeling Hip Flexor Stretch, Standing Hamstring Stretch, Deep Squat Hold, Cat-Cow, 90/90 Hip Stretch, Couch Stretch.
Is the World's Greatest Stretch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.