Mobility and stretches

World’s greatest stretch

Muscles worked: Hips · hamstrings · upper back

How to do it

1. Set up. Step into a long lunge and place both hands on the floor inside your front foot.
2. Move. Drop the inside elbow towards the instep, then rotate and reach that arm up towards the ceiling.
3. Finish. Return the hand to the floor, step back and repeat on the other side.

Form cues

• Step one foot forward into a long lunge and put both hands on the floor inside the front foot.
• Back knee down to start, or up if you’re comfortable.
• Drop the inside elbow towards the front ankle, only as far as is comfortable.
• Turn your chest and reach the inside hand up to the ceiling, following it with your eyes.
• Bring the hand down, step back and switch sides. Move slowly and breathe.

Muscles worked

It stretches the hip flexors of the back leg and the groin and glutes of the front leg, then turns your upper back. That’s why it’s so often used as a whole-body warm-up before leg days, runs and sport.

Easier and harder versions

Easier

• Back knee on the floor, on a cushion or folded towel.
• Hands on a step or yoga block instead of the floor.
• Skip the elbow drop and just do the turn.

Harder

• Back knee up and back leg long.
• Pause for a slow breath in each position.
• Straighten the front leg at the end for a hamstring stretch.

Common mistakes

• Rushing through the reps.
• Forcing the elbow to the floor.
• Turning from the lower back instead of the upper back.
• Letting the front knee cave in.

Where it appears in the member plans

It’s one of the most used moves across our plans. Most strength days, from Beginner Reset and Strength Builder to both 12-Week Home Plans, use it in the warm-up for 5 slow reps on each side. Mobility + Core and Cardio & HIIT use 2 rounds.

World’s greatest stretch questions