World’s Greatest Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Hip Flexors, Adductors, Thoracic Spine
Secondary muscle groups
Hamstrings, Gluteus Maximus, Calves, Lats
Movement pattern
Lunge with Rotation
Training goal
Mobility
Sport
General Athletic Development
Overview
Purpose. A flowing lunge, rotation and hamstring sequence that opens the hips, thoracic spine and posterior chain in one movement.
How it fits the system. A beginner-level lunge with rotation entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Quadruped Thoracic Rotation and Cat-Camel.
Primary muscles
Hip Flexors, Adductors, Thoracic Spine
Secondary muscles
Hamstrings, Gluteus Maximus, Calves, Lats
Movement pattern
Lunge with Rotation
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Step into a long forward lunge with the right foot outside the right hand.
- Drop the left knee lightly and press the hips forward to open the left hip flexor.
- Place the right forearm towards the floor inside the right foot.
- Rotate the right arm up towards the ceiling and follow it with the eyes.
- Return the hand down, straighten the front leg and hinge back for a hamstring stretch.
- Step through and repeat on the other side.
Coaching Cues
- Keep the rear leg long to open the hip flexor.
- Rotate from the mid back, not the lower back.
- Move continuously rather than holding long static positions.
- Keep the front foot flat throughout.
Common Mistakes
- Letting the rear hip sag so the stretch is felt in the lower back.
- Rushing so no position is actually reached.
- Twisting from the lumbar spine.
- Letting the front knee collapse inwards.
Progressions & Regressions
Progressions
Static holds first, then the flowing version, then add an overhead reach at the top of the rotation.
Regressions
Perform each element separately, or place the front hand on a low box.
When to Use It
When to use
In the general warm-up before any training session.
When not to use
When acute groin or hamstring pain limits the lunge depth.
Programming
1 to 2 sets of 4 to 6 repetitions per side, holding each position for two to three seconds.
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