World's Greatest Stretch

Instructions

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.
After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

Frequently asked questions

What muscles does the World's Greatest Stretch work?

World's Greatest Stretch primarily targets the Hamstrings. It also engages the Calves, Glutes, Quadriceps as secondary muscles. This makes it an effective stretching exercise for building hamstrings development.

Is the World's Greatest Stretch suitable for beginners?

The World's Greatest Stretch is an intermediate exercise. You should have a solid foundation of basic stretching movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

How many sets and reps should I do for the World's Greatest Stretch?

Hold the World's Greatest Stretch for 20-30 seconds per side, repeating 2-3 times. Stretch after your workout or on rest days when your muscles are warm. Never bounce or force a stretch past your comfortable range of motion.

What are good alternatives to the World's Greatest Stretch?

Good alternatives include the 90/90 Hamstring, Alternating Hang Clean, Ball Leg Curl. These exercises target similar muscle groups (Hamstrings) and can be substituted based on available equipment or training preference.

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