Stretch · No equipment
World's Greatest Stretch
The World's Greatest Stretch stretches the glutes, quads and back. Hold it with mild tension, never pain, and keep breathing.
How to do it
- Step into a deep lunge, hands on the floor
- Drop the back knee if you need to; bring the elbow toward the front foot
- Rotate and reach the inside arm to the ceiling
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 3 each side
- Some experience
- 2 × 4 each side
- Experienced
- 3 × 5 each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Full body: 2 × 4 each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.