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World's Greatest Stretch

A step-by-step guide from the Ægir Iron exercise library: how to do the movement and what to watch for.

Equipment

Bodyweight

HOW TO PERFORM

1. Step one foot forward into a deep lunge and put both hands on the floor inside the front foot.
2. Drop the back knee toward the floor and sink the hips to open the front of the back hip.
3. Take the inside hand off the floor, rotate the chest toward the front knee and reach that arm straight up, following it with your eyes.
4. Bring the hand back down, straighten the front leg and hinge back over it to sweep the hamstring, then step through and change sides.

FORM TIPS

• It is a sequence, not a hold: lunge, rotate, then sweep. Rushing the rotation is what turns it into an ordinary lunge.

Log it in Ægir Iron alongside the rest of your training. Free for individual lifters.

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Related: All exercises · How every exercise is mapped to the muscles it trains