Exercise guide · Intermediate · Compound

World Greatest Stretch: How to Do It & Muscles Worked

The world greatest stretch is a dynamic movement that targets the hamstrings and also stretches the glutes, quadriceps, and calves. It involves a lunge, torso rotation, and a deep stretch, making it excellent for improving flexibility and mobility.

Primary muscles
Hamstrings
Secondary muscles
Quads , Glutes , Calves
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the world greatest stretch
Front view: muscles worked by the world greatest stretch. Primary: hamstrings. Secondary: quads, glutes and calves.
Back view: muscles worked by the world greatest stretch. Primary: hamstrings. Secondary: quads, glutes and calves.
Primary Secondary

How to do the world greatest stretch

  1. Step 1: Start in a lunge position with your right foot forward and your left foot back.
  2. Step 2: Place your hands on the ground on either side of your right foot.
  3. Step 3: Lower your left knee to the ground and extend your right leg, keeping your right foot flat on the ground.
  4. Step 4: Rotate your torso to the right, reaching your right arm up towards the ceiling.
  5. Step 5: Hold this position for a few seconds, then return to the starting position.
  6. Step 6: Switch sides and repeat the stretch with your left foot forward.

Sets, reps and programming

Suggested sets, reps and rest for the world greatest stretch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

World Greatest Stretch alternatives

More exercises that train the hamstrings as their main target:

More hamstrings exercises

See the best hamstring exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.