World's Greatest Stretch
How to Do It
From standing, step into a deep forward lunge and place both hands inside the front foot. Drop the back-side elbow toward the floor near the front foot, then rotate the front-side arm up toward the ceiling, opening the chest. Reverse the rotation, straighten the front leg briefly, then step back and switch.
Why It Works
A multi-joint sequence that mobilizes hip flexors, adductors, hamstrings, and thoracic spine in one flow, opening the major ranges used in athletic positions and raising tissue temperature efficiently.
Hockey Transfer
Opens the deep hip, groin, and t-spine ranges needed for the wide stride, crossovers, and rotating into shots; a time-efficient prep that reduces early-session stiffness and strain risk.
Coaching Cues
- "Sink the hips low"
- "reach tall and open the chest"
- "control, don’t bounce"
Common Mistakes
Shallow lunge; rotating from the low back instead of the t-spine; rushing the sequence
Progression / Regression
longer end-range hold on the reach
hands on a low box, reduce depth
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library