World's Greatest Stretch

How to do the World's Greatest Stretch

1. This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
2. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.
3. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, quads
Equipment	no equipment
Difficulty	intermediate

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Dumbbell Clean Dumbbell Hamstring-SMR Foam Roller Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Lunge Pass Through Kettlebell Vertical Swing Dumbbell

Easier than the World's Greatest Stretch

Same movement pattern, lower entry difficulty — work up from here.

Runner's Stretch beginner · Bodyweight Seated Floor Hamstring Stretch beginner · Bodyweight Standing Toe Touches beginner · Bodyweight

Harder than the World's Greatest Stretch

Seated Hamstring expert · Bodyweight Lying Hamstring expert · Other Equipment

Common questions

What muscles does the World's Greatest Stretch work?

The World's Greatest Stretch primarily works the hamstrings, with the calves, glutes, and quads as secondary movers. Lying Hamstring, Runner's Stretch, and Seated Floor Hamstring Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the World's Greatest Stretch?

None — the World's Greatest Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Lying Hamstring and Runner's Stretch also need nothing.

Is the World's Greatest Stretch suitable for beginners?

It is rated intermediate. Start with Runner's Stretch, Seated Floor Hamstring Stretch, and Standing Toe Touches and work up.

Similar exercises

Lying Hamstring Other Equipment Runner's Stretch Bodyweight Seated Floor Hamstring Stretch Bodyweight Seated Hamstring Bodyweight Seated Hamstring and Calf Stretch Other Equipment Standing Toe Touches Bodyweight