World's Greatest Stretch

About This Exercise

The gold standard dynamic stretch. Hits hip flexors, thoracic spine, hamstrings, and adductors in one flowing movement. If you only do one mobility drill, do this one.

1Setup

Start standing. Step forward into a deep lunge with your right foot.

2Execution

Place your left hand on the floor inside your right foot. Rotate your right arm up toward the ceiling, opening your chest. Follow your hand with your eyes. Hold 2-3 seconds. Return hand to floor. Straighten your front leg for a hamstring stretch. Return to lunge. Step forward and repeat on the other side.

Pro Tips

• Keep the back knee off the ground for extra hip flexor stretch
• Really open up through the thoracic spine on the rotation
• Alternate sides with each step forward
• Flow smoothly between positions — this is one continuous movement