PlanWorkouts

Exercise 1604 · REF DFGXwZr

World Greatest Stretch exercise animation

World Greatest Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

The world's greatest stretch strings together a lunge, a rotational reach, and a hamstring stretch into one continuous flow, hitting the hips, hamstrings, and thoracic spine in a single movement instead of three separate ones. It's a popular warm-up specifically because it covers so much mobility ground efficiently before a lifting session. Move through each position deliberately rather than rushing to the next — the value is in the range, not the speed.

How to Do the World Greatest Stretch

  1. Start in a lunge position with your right foot forward and your left foot back.
  2. Place your hands on the ground on either side of your right foot.
  3. Lower your left knee to the ground and extend your right leg, keeping your right foot flat on the ground.
  4. Rotate your torso to the right, reaching your right arm up towards the ceiling.
  5. Hold this position for a few seconds, then return to the starting position.
  6. Switch sides and repeat the stretch with your left foot forward.

Muscles Worked

The World Greatest Stretch primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Quadriceps, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the World Greatest Stretch work?
The World Greatest Stretch primarily targets the hamstrings, with the glutes and quadriceps, calves assisting.
What equipment do I need for the World Greatest Stretch?
The World Greatest Stretch is done with no equipment — just body weight.
What's a good alternative to the World Greatest Stretch?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.