First off: The World’s Greatest Stretch? With a name like that, it has some crazy shoes to fill.
Am I right, or am I right?
But let’s get down to the nitty gritty here. What really refers to The World’s Greatest Stretch? And does it live up to its name’s hype? In my opinion – after adding it to my normal yoga flow – it truly does; I’d dare to say The World’s Greatest Stretch even exceeded my OG expectations.
Not only did it help me with full-body activation, but mobility, core strength, and posture, too.
In this article, I’ll go over step-by-step how to do The World’s Greatest Stretch, what it is, why it’s so beloved by active people everywhere, and how you can boost its benefits with The QL Claw.
How to Do the World’s Greatest Stretch in 6 Easy Steps
Also called the “lunge with rotation,” this dynamic move boosts mobility in your hips, spine, hamstrings, and shoulders – all in one flow.
Here’s how to do The World’s Greatest Stretch:
Step 1: Start the Stretch in a Standing Position
What this step does: Gets your posture aligned before the real flow begins
1) Stand tall and proud with your feet hip-width apart
2) Engage your core fully, rolling your shoulders backward
3) Take a deep breath in to get your body prepped
Step 2: Step Forward Into a Deep Lunge Stance
What this step does: Opens up your hips, fully activating both your glutes and quads
1) Step your right foot forward into a deep lunge
2) Keep your left leg extended straight behind you, heel slightly lifted
3) Make sure your knee is stacked over your ankle for max activation
4) Place your hands down on the floor just inside where your front foot is
Step 3: Elbow Drop (Optional but Very Powerful – I Love It!)
What this step does: Deepens your hip and groin stretch for a boost in flexibility
1) Gently and mindfully drop your right elbow down toward the ground
2) Try to touch your elbow to the floor, but go only as far as your flexibility allows
3) Hold this position for a breath or two – whatever feels most comfortable
Step 4: Thoracic Rotation (The Whole “Stretch” Part)
What this step does: Gets your spine, shoulders, and chest loose
1) Lift your right arm toward the ceiling, gently twisting your torso to fully open your body up
2) Follow said arm and hand with your gaze for peak rotation
3) Hold this for 2 to 3 seconds, breathing in and out deeply
Step 5: Hamstring Stretch
What this step does: Lengthens your hamstrings and calves
1) Place your right hand back down to its original position
2) Shift your hips back, too, so your front leg can straighten out
3) Flex your front foot to deepen this part of the stretch
4) Keep your spine long, not hunched, holding for a few rejuvenating breaths
Step 6: Return and Repeat
What this step does: Balances your entire body (you heard that right – entire body!)
1) Shift forward into the same lunge stance from step 1
2) Then, step back to a standing position
3) Switch sides and repeat the same sequence on your left leg, accompanied by deep breaths
Pro Tip: You can do 3 to 5 reps per side of The World’s Greatest Stretch daily.
What Is the World’s Greatest Stretch, and Why the Name?
If a single stretch could win that coveted championship belt, it’d be this one – I promise.
The World’s Greatest Stretch isn’t just a catchy (and ultra-confident) name – it’s a title earned for a reason. It’s a dynamic, full-body movement that targets nearly every major muscle group in a singular fluid flow. Originally popularized by athletes and trainers as a warmup, it became a super staple for mobility, flexibility, and injury prevention across all kinds of workouts.
But what makes it “Great”? Well – it combines multiple movements into one powerful sequence.
So, in less than a minute per side, you’re:
1) Opening up tight hips
2) Activating your glutes and core
3) Loosening your hamstrings and calves
4) Mobilizing your spine
5) Stretching your chest and shoulders
Cue the hip-hip hoorays because The World’s Greatest Stretch is basically a full-body reset.
The World’s Greatest Stretch Benefits
Here are some of The World’s Greatest Stretch benefits you could experience alongside me:
→ Full-Body Activation: It can engage multiple muscle groups simultaneously, including the hips, hamstrings, glutes, spine, shoulders, and core, making it a next-level full-body stretch.
→ Improves Mobility: It enhances your flexibility and range of motion in areas like your hips, thoracic spine, and ankles, which are needed for athletic performance and daily activities. [1]
→ Enhances Core Strength: It safely incorporates certain movements that activate and strengthen your core stabilizing muscles, contributing to better balance and good posture.
→ Improves Posture: It counteracts the negative effects of sitting too long (like during work hours) by deeply opening up your chest and hips, improving your posture for the long game. [2]
→ Reduces Injury Risk: It helps prepare your body for physical activity – such as hitting the gym – by dynamically stretching your muscles, decreasing the likelihood of strains and sprains.
→ Elevates Circulation: It promotes increased blood flow to your muscles, aiding in faster muscle recovery – this helps reduce that pesky post-exercise soreness you sometimes get.
→ Supports Mental Well-being: Doing yoga or other regular active routines that include the World’s Greatest Stretch has been associated with reduced stress and improved mood. [3]
The World’s Greatest Stretch Muscles Worked
Check out the muscles worked from The World's Greatest Stretch:
→ Hip Flexors: stretched and opened during the deep lunge phase
→ Glutes: activated to stabilize and support your lunge stance
→ Hamstrings: lengthened during the hip shift/hamstring stretch
→ Calves: engaged during the foot flex and rear leg support step
→ Adductors (Inner Thighs): stretched during the optional elbow drop
→ Core (Abs + Obliques): fired up during the rotation and stabilization steps
→ Thoracic Spine: mobilized during the restorative upper body twist
→ Shoulders: opened and engaged during the arm reach
→ Chest (Pecs): stretched as you rotate and reach upward
→ Back Muscles (Lats + Erectors): lengthened and activated during rotation and support
The World’s Greatest Stretch: Variations and Mods to Try
Whether you're a newbie or a mobility pro, The World’s Greatest Stretch can be adjusted to fit your unique needs. Here’s how to tweak the stretch with some gold star variations and mods:
→ New to mobility training? Try a knee-down modification – simply drop your back knee during the lunge to reduce pressure, improve balance, and build confidence in your stretch.
→ Tight hips or groin? Hold your elbow drop a bit longer or gently pulse (slow, intentional movements) to deepen the stretch while keeping everything 100% safe and controlled.
→ Want more core work? Add a reach-through before the stretch’s twist – simply thread your arm under your body, then rotate open for some extra oblique activation (it’s a game-changer).
→ Need hamstring relief? Keep a slight bend in your front leg as you shift back during the move – this not only eases tension, but gives you that phenomenal stretch people rave about.
→ Looking for more intensity? Push yourself to go through multiple reps without standing in between them – this boosts mobility, keeping your body warm, fully engaged, and ready to go.
→ Desk-bound all day? Try a standing version of The World’s Greatest Stretch by using a low bench or sturdy chair – perfect for tight hip issues without you needing to hit the dirty work floor.
Boost the Benefits of the World’s Greatest Stretch With The QL Claw
The World’s Greatest Stretch is already a powerful movement, but pairing it with the right self-message tool makes it even better. That’s because this body-awakening stretch mimics real life and real workouts, helping your muscles flow through multiple ranges of motion. It’s one of the best warmups for strength training, yoga, running, and even working long desk hours.
But if you have tight hips, a stiff back, or limited mobility, stretching alone might not do the job.
That’s where The QL Claw comes into play.
The QL Claw helps unlock deeper mobility by releasing the 5 muscle culprits known to cause back pain around the globe. It targets hard-to-reach tension in your hip flexors, glutes, QL, and psoas – the very muscles that can make a simple stretch feel like a total struggle. When you loosen them up before doing your gym routine, you’ll notice better range, more comfort, and way more impact.
Here’s how to level up your stretch regimen with The Claw:
→ Use The Claw first to release any stubborn trigger points you may have
→ Then move into the stretch steps I outlined above for smoother, deeper mobility gains
→ You can repeat this regularly to improve your athletic performance while preventing injuries
Stretch smarter with The QL Claw today →
You can also see what others have to say about their experience with The Claw here →
The World’s Greatest Stretch FAQs
What Is The World’s Greatest Stretch?
The World’s Greatest Stretch is a dynamic, full-body movement that combines a lunge, elbow drop, thoracic spine rotation, and hamstring stretch. This sequence targets multiple of your muscle groups, including the hips, hamstrings, glutes, calves, spine, core, chest, and shoulders.
It’s designed to enhance your flexibility, mobility, and muscle activation – a true all-in-one.
What Is the Other Name for The World’s Greatest Stretch?
The World’s Greatest Stretch is also known as the Lunge with Rotation or the Runner’s Lunge with Twist. These alternative names describe the movement's components, but "World’s Greatest Stretch" has become popular because of its super benefits (and it’s fun, let’s be real).
What Area of the Body Is Being Worked When Performing The World's Greatest Stretch?
The World’s Greatest Stretch engages and stretches multiple areas of your body, like:
→ Hip Flexors
→ Glutes
→ Hamstrings
→ Calves
→ Adductors (Inner Thighs)
→ Core (Abs + Obliques)
→ Thoracic Spine
→ Shoulders
→ Chest (Pecs)
→ Back Muscles (Lats + Erectors)
What’s the Hardest Stretch to Do?
While The World’s Greatest Stretch is accessible to all kinds of people, some stretches are considered a bit more challenging due to the flexibility and strength needed for them. Examples include the Pancake Stretch, Middle Splits, Monster Walk, and even Nordic Hamstring Curls.
Why Does David Goggins Stretch for So Long?
While random, many seem to want to know this question in relation to The World’s Greatest Stretch, so I’m going to answer it (though – I am not David Goggins). Sources say David G. opts for long stretching routines, especially targeting the psoas and hip flexors, because he believes it can significantly alleviate any physical and mental tension – even helping with his anxiety.
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