If you’ve only got time for one stretch, make it this one.
When you’re juggling a tight schedule and need to make the most of your warm-up, efficiency is key. That’s where the aptly named World’s Greatest Stretch comes in. This powerhouse move lives up to its bold title by targeting multiple muscle groups—including the hips, spine, and shoulders—in just one fluid movement.
What Is the World’s Greatest Stretch?
The World’s Greatest Stretch is a dynamic, full-body mobiliser that combines a deep lunge with an upper-body rotation. According to fitness expert Sam Russell, this stretch is a go-to for many trainers thanks to its ability to engage and lengthen several key muscle groups at once.
Sarah Campus, a seasoned coach, adds that it’s particularly effective for warming up the hip flexors, hamstrings, glutes, thoracic spine, and shoulders.
Why Is It Called the “World’s Greatest”?
It’s earned the title because of its all-in-one approach. As Campus puts it, the stretch “hits so many areas at once.” Though the exact origin of the name is unclear, its popularity among athletes and fitness professionals speaks for itself.
How to Do the World’s Greatest Stretch
Follow these step-by-step instructions from Sam Russell:
- Step into a deep lunge.
Take a long step back with one leg, keeping your front knee stacked above your ankle. Your back leg should stay straight, but feel free to rest the knee on the floor if needed. Keep your feet hip-width apart for balance. - Rotate and reach.
Raise the arm that’s closest to your front leg up toward the ceiling, rotating through your chest. Let your eyes follow your hand. - Stay grounded.
Keep your front foot fully in contact with the floor—don’t let it roll outward. Your knee should remain directly above your ankle. - Focus on the spine.
Ensure your hips stay square to the floor, allowing the rotation to come from your thoracic (mid-back) spine for a safe and effective twist. - Reset and repeat.
Lower your arm or elbow back toward the ground and return to the start. Do several reps on one side before switching.
Muscles Worked in the World’s Greatest Stretch
This is a dynamic movement, meaning some muscles are activated to maintain position while others are lengthened through the stretch.
Actively Engaged Muscles
- Lower Body:
- Gluteus maximus and medius (hip stability)
- Quadriceps (front leg holds the lunge; back leg supports the stretch)
- Hip stabilisers like the TFL and glute minimus
- Upper Body:
- Obliques (for rotation)
- Core muscles like the transversus abdominis and rectus abdominis
- Shoulder stabilisers such as the serratus anterior and rhomboids
- Erector spinae (for spinal extension)
Muscles Being Stretched
- Hip flexors (of the extended back leg)
- Hamstrings (of the front leg)
- Adductors (inner thigh of the front leg)
- Chest and shoulders (pectorals and anterior deltoids during the reach)
- Thoracic spine (via the rotational twist)
5 Benefits of the World’s Greatest Stretch
1. Boosts Hip Mobility
By stretching tight hip flexors—often shortened by too much sitting—you’ll help reduce lower back discomfort and improve overall movement.
2. Increases Thoracic Spine Flexibility
This stretch helps relieve stiffness in the upper back and improves posture through safe spinal rotation.
3. Enhances Balance and Coordination
It challenges your stability while engaging multiple muscle groups, promoting better body awareness.
4. Time-Efficient
One stretch, multiple targets. It’s a streamlined way to warm up or recover.
5. Highly Adaptable
Beginners can modify the move with a knee down, a hand placed on the shoulder or temple, or by bringing the elbow toward the floor.
3 Common Mistakes to Avoid
1. Misaligned Knees
Make sure your front knee stays aligned over the ankle and doesn’t cave inward. This prevents strain and keeps the joint safe.
2. Twisting From the Hips Instead of the Spine
The rotation should come from your thoracic spine, not your hips or lower back. Keep your hips square and steady.
3. Incorrect Neck Position
Follow your raised hand with your eyes to prevent neck strain. Avoid craning or dropping your head.
Final Thoughts
Whether you’re short on time or just looking to upgrade your mobility routine, the World’s Greatest Stretch is a smart, powerful choice. It warms you up, boosts flexibility, and builds body control—all in one move.
Try adding it to your daily routine and feel the difference in how your body moves.
