How to Do ‘World’s Greatest Stretch,’ the Single Best Dynamic Warmup
Jose Mandojana
Stretching has been a long-debated topic in the fitness world. Stretching before lifting and stretching after running prompts vehement hot takes from proponents and opposers. However, there’s one dynamic stretch everyone can agree reigns supreme: World’s Greatest Stretch.
Used by fitness trainers, athletes, and home workout lovers worldwide, this dynamic stretch mobilizes multiple key areas throughout the body dynamically. Most research agrees dynamic stretching is far more beneficial before a workout for a range of activities including lifting weights (especially when your legs are involved), as well as running and jumping.
Below we’ll show you how to perform the World’s Greatest Stretch, break down the benefits, and walk through the various muscles worked.
How to Do the World’s Greatest Stretch
Step 1
Jose Mandojana
- Step forward with your left leg, and lower your body into a runner’s lunge with both hands planted on the floor, even with your left foot.
- Optional: Your left hand can rest on your bent knee.
- Your right knee should remain above the floor—not touching.
Step 2
Jose Mandojana
- Now move your left elbow inside your left foot, and rest it on the floor.
- Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
Step 3
Jose Mandojana
- Move your left hand outside your left foot, and twist to reach for the sky.
- Try to pull the toes on your left foot up to your shin.
- Optional: You can plant your left hand, then lift and rotate your right arm toward the sky, rotating through your T-spine and keeping your eyes on your hand.
- Repeat for desired number of reps, then perform on the opposite leg.
World’s Greatest Stretch Benefits
“If you only did one stretch before your workout, this would be it,” says Joel Sanders, Exos performance specialist. “It hits the ‘checklist’ for the three key areas that we aim to mobilize—ankles, hips, and thoracic spine.”
The point, says Sanders, is to “lengthen and strengthen simultaneously,” through a series of dynamic exercises, none better than this one, which explains how it got its slightly ridiculous name.
“In addition to helping loosen the hips and back simultaneously this stretch also addresses coordination and body awareness,” says Brian Kent, Nike trainer and owner of BKSTRENGTH. “The participant needs to be aware of the positioning of all four limbs, along with smooth movement between the transitions.
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Muscles Worked by the World’s Greatest Stretch
The reason this stretch earns its title is because of its ability to stretch multiple muscles throughout your entire body.
“The main body parts involved include the T-spine and lumbo-pelvic-hip complex,” Kent says.
By moving into a lunge position, you’re stretching and activating the glutes, hamstrings, quads, and calves. When you move your elbow to touch the floor before lifting your arm to the sky, you’re also stretching muscles in your upper body such as the pecs, shoulders, obliques, and more.
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When to do the World’s Greatest Stretch
This stretch is versatile and can be done anytime during the day, especially as a warmup to your workout.