Mobility
World's Greatest Stretch
The World's Greatest Stretch combines a deep lunge, upper-back rotation, and a hamstring stretch to work on controlled mobility through your hips, legs, and upper back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start in a high plank with your hands beneath your shoulders.
- Step your right foot forward outside your right hand.
- Lower your right elbow toward the inside of your right foot.
- Rotate your chest to the right, reaching your right arm toward the ceiling.
- Return your right hand to the floor.
- Shift your hips backward toward a straighter right leg.
- Shift forward into the lunge again.
- Step your right foot back into the high plank.
Form cues
- Keep your front heel grounded.
- Breathe slowly through each position.
- Keep your supporting shoulder away from your ear.
Common mistakes
- Forcing the elbow downStop above the floor if needed rather than forcing contact with your elbow.
- Rolling the whole body openKeep your hips mostly facing the floor so the rotation comes mainly from your upper back.
- Rounding over the front legKeep a slight bend in your front knee if straightening it makes your back round.
Safety
Forcing the lunge depth or rotation can irritate your hip, groin, or lower back. The supporting wrist may also become uncomfortable under bodyweight.
- Move slowly between positions without bouncing.
- Use a nonslip surface so your hands and feet stay secure.
- Stop if you feel sharp pain, numbness, or dizziness.
If wrist loading or the deep lunge is uncomfortable, try a supported version with your rear knee down, or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps per side
- Rest
- No rest timer
Alternate sides, counting one complete sequence on one side as one rep.