World's Greatest Stretch

World's Greatest Stretch is a dynamic flexibility - anterior hip, adductors and hamstrings exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
Exercise type: Dynamic flexibility - anterior hip, adductors and hamstrings

Exercise technique

Lunge
Plant one full foot forward with the rear foot on its toes.
First stage
Bend knees and keep the torso upright to find a comfortable stretch at the rear front hip.
Hand support
Plant the opposite hand beside the front foot.
Second stage
Lower the front-leg-side elbow toward the inside of that foot.
Adjust
If the elbow cannot reach the floor, use a hand or raised support within a comfortable range.
Third stage
Place both hands beside the front foot, move hips back and up, extend the front knee and lift the toes.
Switch
Keep the front heel down, control the hamstring stretch and then switch legs.

Key technique points

Control each stage separately.
Plant the front foot fully.
Elbow contact is not required.
Do not lock the front knee backward.
Keep hips facing forward.
Use blocks under the hands if needed.

Common mistakes

Skipping stages

Do not turn the exercise into a fast lunge only.

Pressure on the inner knee

Do not force the front knee sideways while lowering the elbow.

Arching the lower back

Do not extend the spine instead of the hip in the first stage.

Collapsing into the hamstring stretch

Do not round the back instead of moving from the hips in the final stage.

Lifting the heel

Do not lose front-heel contact while extending the knee.

Rapid transitions

Do not swing uncontrollably between stretch angles.

Frequently asked questions