hip mobility · advanced · mat

World's Greatest Stretch

hip flexorsthoracic rotationhamstringship mobility

Before this: Before this: be comfortable in a high plank and a half-kneeling hip flexor stretch.

0.0s / 60.3s

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Hip Flexors

10%

Glutes

10%

Hip Adductors

10%

Hamstrings

10%

Obliques

10%

Pectorals

Erector Spinae

10%

Deltoids

Rhomboids

Rhomboids 8% — deep, not shown on the figure

Sets

1–2

Reps

1 flow of 5 rotations each side

Hold

1–2 sec at top and under — keep it moving

Rest

30 sec

▶ Guided session · 1–2 × 1 flow of 5 rotations each side

A dynamic mobility flow, not a static stretch: plank, step outside the hand, then five full torso rotations around the planted arm — twist toward the planted side and let the free arm straighten under it, through the armpit and out the far side, draw it back out and sweep it up to the ceiling as the chest opens, touch down — and step home. Smooth, never jammed into end range.

① High Plank

· Hands under the shoulders, one line head to heels
· Core on — no sag through the hips

② Foot Lifts

· Pick the foot up — hips stay level

② Step Outside the Hand

· Bring the foot forward to the OUTSIDE of the same hand
· Back leg long, back knee off the floor

② Foot Over Its Spot

· Set the whole foot down, just outside the hand

② Sink Into the Lunge

· Whole front foot on the floor, knee turned out
· Arms long, hands under the shoulders; chest stays lifted

③ Hand Lifts (1/5)

· Lift the hand beside the front foot

③ Hand Slides In Low (1/5)

· Hand slides in low under the chest — begin the reach
· Planted arm stays straight — the post you turn around
· Front foot flat, heel heavy; if it lifts, shorten the stance

④ Reach Under the Arm (1/5)

· Exhale — twist toward the planted side and let the arm straighten under it, through the armpit
· The turn drives the reach: arm long, hand out the far side at chest height
· Ribs turn down toward the planted side; free shoulder sinks toward the mat
· Eyes follow the hand under

④b Hand Comes Back Out (1/5)

· Draw the hand back out the way it went in

④c Arm Rises Long (1/5)

· Arm long — it rises in front of the knee, straight up toward the sky

⑤ Open to the Sky (1/5)

· Inhale — unwind and open, arm sweeping wide to the sky
· Rotate around the planted arm — it stays long
· Eyes follow the hand up

⑤b Arm Comes Down Long (1/5)

· Arm comes down long, the same line it went up

⑤c Hand Over Its Spot (1/5)

· Float the hand down over its spot, in front of the knee

⑥ Hand to the Floor (1/5)

· Hand down under the shoulder

③ Hand Lifts (2/5)

· Lift the hand again

③ Hand Slides In Low (2/5)

· Hand slides in low — next reach

④ Reach Under the Arm (2/5)

· Exhale — twist, reach under and through, eyes on the hand

④b Hand Comes Back Out (2/5)

· Draw the hand back out the way it went in

④c Arm Rises Long (2/5)

· Arm long — it rises in front of the knee, straight up toward the sky

⑤ Open to the Sky (2/5)

· Inhale — open wide, eyes on the hand

⑤b Arm Comes Down Long (2/5)

· Arm comes down long, the same line it went up

⑤c Hand Over Its Spot (2/5)

· Float the hand down over its spot, in front of the knee

⑥ Hand to the Floor (2/5)

· Hand down under the shoulder

③ Hand Lifts (3/5)

· Lift the hand again

③ Hand Slides In Low (3/5)

· Hand slides in low — next reach

④ Reach Under the Arm (3/5)

· Exhale — twist, reach under and through, eyes on the hand

④b Hand Comes Back Out (3/5)

· Draw the hand back out the way it went in

④c Arm Rises Long (3/5)

· Arm long — it rises in front of the knee, straight up toward the sky

⑤ Open to the Sky (3/5)

· Inhale — open wide, eyes on the hand

⑤b Arm Comes Down Long (3/5)

· Arm comes down long, the same line it went up

⑤c Hand Over Its Spot (3/5)

· Float the hand down over its spot, in front of the knee

⑥ Hand to the Floor (3/5)

· Hand down under the shoulder

③ Hand Lifts (4/5)

· Lift the hand again

③ Hand Slides In Low (4/5)

· Hand slides in low — next reach

④ Reach Under the Arm (4/5)

· Exhale — twist, reach under and through, eyes on the hand

④b Hand Comes Back Out (4/5)

· Draw the hand back out the way it went in

④c Arm Rises Long (4/5)

· Arm long — it rises in front of the knee, straight up toward the sky

⑤ Open to the Sky (4/5)

· Inhale — open wide, eyes on the hand

⑤b Arm Comes Down Long (4/5)

· Arm comes down long, the same line it went up

⑤c Hand Over Its Spot (4/5)

· Float the hand down over its spot, in front of the knee

⑥ Hand to the Floor (4/5)

· Hand down under the shoulder

③ Hand Lifts (5/5)

· Lift the hand again

③ Hand Slides In Low (5/5)

· Hand slides in low — next reach

④ Reach Under the Arm (5/5)

· Exhale — twist, reach under and through, eyes on the hand

④b Hand Comes Back Out (5/5)

· Draw the hand back out the way it went in

④c Arm Rises Long (5/5)

· Arm long — it rises in front of the knee, straight up toward the sky

⑤ Open to the Sky (5/5)

· Inhale — open wide, eyes on the hand

⑤b Arm Comes Down Long (5/5)

· Arm comes down long, the same line it went up

⑤c Hand Over Its Spot (5/5)

· Float the hand down over its spot, in front of the knee

⑥ Hand to the Floor (5/5)

· Hand down under the shoulder

⑦ Front Foot Lifts

· Hips lift a touch; pick the front foot straight up

⑦ Step Back to Plank

· Step back with control — no collapse through the hips

⑦ Toes Back Down

· Toes down under the heel — plank again

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