Mobility, warm-up & recovery · Dynamic warm-up · Beginner · ~1 min

Lunge with rotation (world's greatest stretch)

Hips, hamstrings and upper-back rotation in one dynamic sequence. An efficient pre-court move.

▶ The World's Greatest Stretch (Mobility Exercise) by Squat University — Squat University (YouTube)

More videos: World’s Greatest Stretch! The 4-Step Lunge to Release tight Hip Flexors, Hamstrings, Thoracic Spine (VIGEO) · World’s Greatest Stretch (Rotational Lunge) (Movement Lab Training Studio)

Starting position

Long lunge with the back knee down or up.

How to do it

1. Place the inside hand on the floor next to the front foot.
2. Rotate and reach the other arm to the ceiling.
3. Return the hand, straighten the front leg slightly, then step through to the other side.

Technique cues

• Eyes follow the hand
• Back leg long

Common mistakes

• Rushing
• Collapsing the front knee inward

Easier

Back knee on the floor.

Harder

Add a hamstring rock-back between rotations.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

Related