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World's Greatest Stretch

The most comprehensive mobility drill — hits hips, thoracic spine, and ankles in one dynamic movement

⚡ Quick Reference​

AspectDetails
PatternMobility, Dynamic Stretch
Primary MusclesHip Flexors, Thoracic Spine
Secondary MusclesHamstrings, Glutes, Adductors
EquipmentBodyweight only
Difficulty⭐ Beginner
Priority🔴 Essential

Movement Summary​

🎯 Setup​

Starting Position​

  1. Starting stance: Stand tall with feet hip-width apart
  2. Step forward: Long lunge step with right foot
  3. Hand position: Place both hands on ground inside front foot
  4. Back leg: Keep back leg straight, heel can lift slightly
  5. Alignment: Front knee over ankle, not collapsing inward

Equipment Setup​

EquipmentSettingNotes
SurfaceFlat, non-slipYoga mat optional for comfort
Space6 feet minimumNeed room to lunge forward
FootwearBarefoot or minimalBetter ground feel and ankle mobility
Setup Cue

"Big lunge, hands inside the foot, back leg straight — you should already feel the hip flexor stretch"

🔄 Execution​

The Movement​

What's happening: Hip flexor stretch + ankle dorsiflexion

  1. Step forward into deep lunge position
  2. Front foot flat, knee over ankle
  3. Back leg straight, feel stretch in back hip flexor
  4. Breathing: Inhale to prepare

Tempo: 2 seconds to get into position

Feel: Deep stretch in back hip flexor, front ankle dorsiflexion

Key Cues​

Primary Cues
  • "Sink the hips forward and down" — maximizes hip flexor stretch
  • "Reach to the sky, eyes follow the hand" — full thoracic rotation
  • "Front knee out, not in" — protects knee, activates glutes

Tempo Guide​

GoalTempoExample
Warm-up2-2-2-22s each phase, continuous flow
Mobility3-3-3-33s each phase, hold end positions
Dynamic1-1-1-1Quick, rhythmic, multiple reps

💪 Muscles Worked​

Activation Overview​

Primary Muscles Stretched​

MuscleActionActivation
Hip FlexorsExtended and stretched in back leg████████░░ 85%
Thoracic SpineRotation during reach phase████████░░ 80%

Secondary Muscles​

MuscleActionActivation
HamstringsStretched in front leg██████░░░░ 60%
AdductorsStretched in lunge position█████░░░░░ 55%
GlutesActivated to stabilize front leg█████░░░░░ 50%

Stabilizers​

MuscleRole
CoreMaintains stability during rotation
ShouldersStabilizes during reach phase
Mobility Emphasis

To emphasize hip flexors: Hold lunge position longer, sink hips lower To emphasize thoracic rotation: Hold rotation longer, actively reach higher To emphasize ankle mobility: Focus on keeping front heel down, knee forward

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Front knee caving inKnee collapses mediallyValgus stress, reduces hip stretch"Knee out" cue, lighter lunge
Back knee bentLess hip flexor stretchMissing primary benefitActively straighten back leg
Lumbar rotation instead of thoracicLower back twistsStress on lumbar spine, not thoracicKeep hips square, rotate from mid-back
Rushing throughNo actual stretch benefitMobility requires time under tensionSlow down, hold each position
Front heel liftingWeight shifts to toesReduces ankle mobility benefitPress heel down, may need shorter lunge
Most Common Error

Rotating from the lumbar spine instead of thoracic — keep your hips square to the ground. The rotation should come from your mid-back, not your lower back.

Self-Check Checklist​

  • Front heel stays flat on ground
  • Back leg is straight
  • Front knee tracks over toes (not caving)
  • Rotation comes from thoracic spine, hips stay square
  • Eyes follow the reaching hand

🔀 Variations​

By Emphasis​

ComponentDescription
SetupLunge with hands inside front foot
RotationOne hand rotates up toward ceiling
Best ForGeneral warm-up, full-body mobility

Regression Options​

VariationChangeWhy
Kneeling VersionBack knee on groundEasier balance, less intense
Hands on BlocksUse yoga blocksLess flexibility required
No RotationSkip rotation phaseFocus on hip flexor only

Progression Options​

VariationChangeWhy
Add Elbow to InstepElbow touches inside front footDeeper hip stretch
Add Hamstring StretchStraighten front leg between repsMore comprehensive
Spiderman + RotationHands outside footDifferent hip angle

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps Per SideRestTempo
Warm-up1-25-6MinimalFlowing
Mobility Work2-36-830sSlow, controlled
Cool-down18-10MinimalRelaxed

Workout Placement​

Program TypePlacementRationale
Strength trainingAfter general warm-up, before main liftsPrepares hips and thoracic for loaded movements
Cardio sessionBefore running/cyclingOpens hips, improves stride
Mobility-onlyAnytimeCan be standalone practice
Team sportsPre-practice warm-upComprehensive multi-joint prep

Frequency​

Training LevelFrequencyVolume Per Session
BeginnerDaily5-6 reps per side
IntermediateDaily6-8 reps per side
AdvancedDaily8-10 reps per side or variations

Progression Scheme​

Programming Note

This is a WARM-UP exercise. Don't overthink progression — focus on quality movement and gradually increasing range of motion over weeks/months.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Kneeling Hip Flexor StretchLimited balance, need simpler stretch
Thread the NeedleFocus thoracic rotation only
Seated Thoracic RotationMinimal mobility, desk-friendly

Progressions (Harder)​

ExerciseWhen ReadyLink
WGS + Elbow to InstepCan perform standard version pain-free
Traveling WGSGood balance, want dynamic warm-up
Cossack SquatExcellent hip mobility

Alternatives (Same Goal, Different Movement)​

AlternativeDifference
Kneeling Hip Flexor StretchIsolated hip flexor, no rotation
Spiderman LungeSimilar but hands outside foot

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Hip impingementPinching in front hipReduce lunge depth, widen stance
Knee painStress on front kneeShorter lunge, consider kneeling version
Wrist painPressure on handsUse fists or blocks instead of flat palms
Poor balanceFall riskHold onto wall/support during rotation
Stop Immediately If
  • Sharp pain in hip or groin (not stretch sensation)
  • Knee pain (sharp, not muscle discomfort)
  • Dizziness during rotation
  • Clicking/popping with pain in any joint

Safe Practice​

GuidelineRationale
Warm surfaceCold ground reduces stretch tolerance
Progress graduallyDon't force end-range positions
Both sides equalEven if one side is tighter
Never bounceControlled stretching only

Common Sensations (Normal vs. Concerning)​

NormalConcerning
Stretch/pulling in hip flexorSharp pain in hip or groin
Mild muscle tensionShooting pain down leg
Feeling "tight" in rotationJoint popping with pain
Fatigue in front legKnee pain (sharp)

🦴 Joints Involved​

JointActionROM RequiredMobility Demand
HipFlexion (front), Extension (back)90° flexion, 15° extension🔴 High
Thoracic SpineRotation40-60° rotation🔴 High
AnkleDorsiflexion15-20°🟡 Moderate
ShoulderFlexion, Rotation90-120° flexion🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90° flexion, 10° extensionCan you lunge comfortably?Start with kneeling version
Thoracic30° rotationCan you rotate mid-back?Use Thread the Needle first
Ankle15° dorsiflexionHeel stays down in lunge?Shorter lunge, heel can lift
Joint Health Note

This movement is EXCELLENT for joint health when done correctly. The combination of hip extension + thoracic rotation addresses the most common modern mobility deficits from sitting.

❓ Common Questions​

Why is it called the "World's Greatest Stretch"?

It earned this nickname because it addresses multiple major mobility restrictions in one movement: hip flexors (from sitting), thoracic rotation (from desk work), hamstrings, and ankles. It's incredibly time-efficient.

How long should I hold each position?

For warm-up: 1-2 seconds per phase, flowing continuously. For dedicated mobility work: 2-3 seconds per phase, or hold the rotation for 5 seconds. Quality movement matters more than long holds.

Should I feel a stretch in my back?

You should feel rotation/opening in your thoracic spine (mid-back), NOT strain in your lower back. If your lower back hurts, you're rotating from the wrong place — keep hips square and rotate from mid-back only.

My front heel lifts — is that okay?

Ideally, keep it down to get ankle dorsiflexion benefit. But if it lifts slightly, that's okay when starting out. Work on ankle mobility separately and it will improve.

Can I do this every day?

Absolutely! This is a mobility drill, not a strength exercise. Daily practice (even multiple times per day) is beneficial, especially if you sit a lot.

📚 Sources​

Movement & Mobility:

  • Functional Movement Systems (Gray Cook) — Tier C
  • Becoming a Supple Leopard (Kelly Starrett) — Tier C
  • NASM Corrective Exercise Specialist — Tier B

Programming:

  • Movement Prep protocols (Mike Boyle) — Tier C
  • Strength & Conditioning Research — Tier B

Biomechanics:

  • Joint mobility research (Sahrmann) — Tier A
  • Thoracic spine function studies — Tier A
For Mo

When to recommend this exercise:

  • User is warming up for ANY workout (universally applicable)
  • User mentions tight hips, desk job, or sitting a lot
  • User needs a comprehensive mobility drill with minimal time
  • Pre-workout for squats, deadlifts, running, or sports

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Front knee tracks over toes, not caving in"
  2. "Sink the hips forward and down"
  3. "Rotate from your mid-back, hips stay square"
  4. "Reach to the sky, eyes follow your hand"

Common issues to watch for in user feedback:

  • "I feel it in my lower back" → They're rotating from lumbar, not thoracic
  • "I can't rotate much" → Normal! Build gradually, suggest Thread the Needle
  • "My balance is off" → Wider stance, or use support

Programming guidance:

  • Pair with: Other mobility drills (Cat-Cow, Hip CARs), then main workout
  • Timing: After 5 min general warm-up (light cardio), before strength work
  • Typical frequency: Daily, or before every workout
  • Volume: 5-8 reps per side

Progression signals:

  • Ready to progress when: Can perform 8 reps per side smoothly, full rotation
  • Add variations like: Elbow to instep, overhead reach, traveling version
  • Regress if: Balance issues, pain (not stretch), or very limited mobility

Last updated: December 2024