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Full body

World's Greatest Stretch

The World's Greatest Stretch is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: hip flexors 16%, hamstrings (biceps femoris) 12% and gluteus maximus 12%.

Level: IntermediateEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Step one foot forward into a long lunge and place both hands on the floor inside the front foot.
  2. Drop the inside elbow down toward the front instep, keeping the back leg straight.
  3. Place that hand back on the floor and rotate the chest open, reaching the arm to the ceiling, breathing out.
  4. Bring the hand down, shift the hips back and straighten the front leg to stretch the hamstring.
  5. Step forward into the other side and continue for 45 to 60 seconds.

Tips

  • Keep the back knee off the floor and the back heel pressing away.
  • Pause for a breath in each position rather than rushing.

Common mistakes

  • Letting the back knee collapse to the floor.
  • Rounding the back when reaching the elbow down.

Muscles worked by the World's Greatest Stretch

  • Hip flexors Primary16%
  • Hamstrings (biceps femoris) Primary12%
  • Gluteus maximus Secondary12%
  • Adductors Secondary10%
  • Hamstrings (semitendinosus/-membranosus) Secondary10%
  • Obliques Secondary8%
  • Quads (rectus femoris) Minor8%
  • Spinal erectors (lower back) Minor8%
  • Calves (gastrocnemius) Minor6%
  • Front delts Stabilizer4%
  • Lats (upper) Stabilizer3%
  • Mid chest Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Multi-joint warm-up sequences (lunges with a twist, inchworms, sun salutations) move the hips, hamstrings, spine and shoulders in one flow.

World's Greatest Stretch alternatives

Same equipment

Easier

Frequently asked questions

What muscles does the World's Greatest Stretch work?

Mainly the hip flexors and hamstrings (biceps femoris). The gluteus maximus, adductors, hamstrings (semitendinosus/-membranosus) and obliques assist.

Is the World's Greatest Stretch good for beginners?

The World's Greatest Stretch is rated intermediate. If you are new, learn the Walking Lunge with Twist first and build up from there.

What is a good alternative to the World's Greatest Stretch?

For example the Spiderman Lunge with Rotation, Sun Salutation and Walking Lunge with Twist. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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