Mobility · Baseline Mobility
World's Greatest Stretch
Hip flexors, thoracic rotation, hamstrings, ankle mobility
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Lunge, drop, reach.
Back knee off the floor if you can, but dropping it down is fine as a start. Rotate from the ribcage. Front knee stays stacked over the ankle throughout.
- 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
Easier
Hands stay down.
Skip the rotation. Focus on the lunge and hip opening.
Harder
Add thoracic rotation at the top.
Full reach. Hold the open position for 3 breaths.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
