World's Greatest Stretch

A intermediate stretching exercise for the hamstrings, done with just your bodyweight.

World's Greatest Stretch: finishing position

Main muscles: Hamstrings
Also works: Calves, Glutes and Quads
Equipment: Bodyweight
Level: Intermediate
Movement: Static

How to do the World's Greatest Stretch

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.
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.
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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the World's Greatest Stretch

Questions

What muscles does the World's Greatest Stretch work?

Mainly the hamstrings, with the calves, glutes and quads helping.

Is the World's Greatest Stretch good for beginners?

It's rated intermediate. Beginners can build up to it with 90/90 Hamstring first.

What can I do instead of the World's Greatest Stretch?

Good alternatives that train the hamstrings: Split Squats, 90/90 Hamstring, Front Leg Raises or Runner's Stretch.

How many sets and reps of the World's Greatest Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).