World's Greatest Stretch Movement Prep
world's greatest stretch warm-up
2 unhurried rounds
6-8 controlled World's Greatest Stretch reps per side
6 controlled Lunge Thoracic Rotation reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
World's Greatest Stretch — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The world's greatest stretch combines a long lunge, hip opening, rotation, and optional hamstring fold. It is a practical full-body sequence before workouts that include running, squatting, or overhead movement. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The world's greatest stretch combines a long lunge, hip opening, rotation, and optional hamstring fold. Use World's Greatest Stretch before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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The World's Greatest Stretch (Mobility Exercise) by Squat University
Squat University · reviewed 2026-08-06
Muscles Worked
Hip flexorsHamstringsAdductorsThoracic spine
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using World's Greatest Stretch to prepare hip flexors and hamstrings before sessions that include Lunge Thoracic Rotation, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale World's Greatest Stretch if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: taking such a short stance that the back hip cannot open. |
| Scaling | Place the hands on blocks and keep the back knee down. |
How to Do the World's Greatest Stretch
1
Step into a long lunge and place both hands inside the front foot.
2
Keep the back leg long or lower the knee for support.
3
Rotate the inside arm toward the ceiling while following it with the eyes.
4
Return the hand, optionally straighten the front leg, then change sides.
Common Mistakes
✕
Taking such a short stance that the back hip cannot open.
✕
Forcing the rotation through the shoulder instead of the upper back.
Coaching Tips
✓
Move slowly and breathe at each position.
✓
Lower the back knee whenever balance limits the stretch.
Scaling Options
Easier / Beginner
Place the hands on blocks and keep the back knee down.
Harder / Advanced
Add a controlled hamstring fold before switching sides.
Warm-Up Examples
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World's Greatest Stretch Readiness Flow
pre-workout world's greatest stretch
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled World's Greatest Stretch reps per side
Use the remaining time to breathe and reset
Frequently Asked Questions
How should World's Greatest Stretch feel?
During World's Greatest Stretch, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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