World Greatest Stretch
What World Greatest Stretch really gives you is muscle you built on purpose, driven by pure bodyweight leverage.
How to do World Greatest Stretch
- Start in a lunge position with your right foot forward and your left foot back.
- Place your hands on the ground on either side of your right foot.
- Lower your left knee to the ground and extend your right leg, keeping your right foot flat on the ground.
- Rotate your torso to the right, reaching your right arm up towards the ceiling.
- Hold this position for a few seconds, then return to the starting position.
- Switch sides and repeat the stretch with your left foot forward.
World Greatest Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common World Greatest Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than World Greatest Stretch
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World Greatest Stretch — Frequently Asked Questions
How do you do the World Greatest Stretch?
Start in a lunge position with your right foot forward and your left foot back. Place your hands on the ground on either side of your right foot. Lower your left knee to the ground and extend your right leg, keeping your right foot flat on the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the World Greatest Stretch work?
The World Greatest Stretch primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the World Greatest Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the World Greatest Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the World Greatest Stretch?
Try the Standing Hamstring And Calf Stretch With Strap, Exercise Ball Seated Hamstring Stretch or the Barbell Good Morning. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
