World's Greatest Stretch
Hip flexors, thoracic rotation, hamstrings, ankle mobility
Why it works
Hits more ranges of motion in a single movement than almost any other exercise: hip flexion, thoracic rotation, hamstring length, and ankle dorsiflexion, all in one flowing sequence.
How to do it
- Step one foot forward into a deep lunge. Back knee stays off the floor if you can
- Place the opposite hand on the floor inside the front foot
- Rotate through the ribcage and reach the opposite arm to the ceiling. Front knee stays stacked over the ankle
- Keep the front knee stacked over the ankle throughout
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do World's Greatest Stretch?
The minimum effective dose for World's Greatest Stretch is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does World's Greatest Stretch target?
It targets hip flexors, thoracic rotation, hamstrings, ankle mobility. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is World's Greatest Stretch worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make World's Greatest Stretch easier or harder?
To scale it down: Hands stay down. To make it harder: Add thoracic rotation at the top.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
