Exercise · Form & cues
World's Greatest Stretch — form guide
Hips · Thoracic Spine · Hamstrings · Adductors. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
2–3 reps/side, 5s holds
Best single warm-up movement ever named. Hits hips, T-spine, hams, adductors in one flow.
Cues
- Lunge forward
- Drop opposite hand to floor inside front foot
- Reach other arm to ceiling — open T-spine
- Switch sides
Common mistakes
- Rushing through reps — hold each end-range position 3–5s
Injury notes
Mandatory before lower-body lifting day.
Progression
Add reach + rotate variations as flexibility improves.