라이브러리로시작 
끝 
운동 라이브러리
World Greatest Stretch
A multi-position lunge stretch that opens the hip flexors, hamstrings, and thoracic spine in one flowing sequence, making it a staple warm-up before lower body training.
스트레칭맨몸Dynamic mobility
주동근
고관절 굴곡근햄스트링
협응근
내전근둔근흉추종아리
장비
맨몸
패턴
Dynamic mobility
준비 자세
- 01Start standing tall with feet hip width apart on open floor space.
- 02Clear enough room to take a long lunge step forward.
- 03Keep the core lightly braced so the low back stays neutral throughout.
수행
- 01Step into a long forward lunge and place both hands on the floor inside the front foot.
- 02Drop the elbow of the inside arm toward the instep of the front foot to deepen the hip stretch.
- 03Rotate the inside arm up toward the ceiling, following the hand with your eyes to open the thoracic spine.
- 04Return the hand to the floor, then rock back and straighten the front leg to stretch the hamstring.
- 05Step back to standing and repeat on the other side.
체크포인트
- -Rear leg stays long with the hip extended, not sagging.
- -Rotation comes from the mid back, not from twisting the low back.
- -Front knee tracks in line with the front foot.
- -Each position is held with control rather than bounced through.
흔한 실수
- -Taking a lunge step too short to stretch the rear hip flexor.
- -Letting the front knee cave inward during the elbow drop.
- -Rotating from the lumbar spine instead of the thoracic spine.
- -Rushing the sequence and skipping the hamstring rock-back.
프로그래밍 노트
- -Use 1 to 2 sets of 3 to 5 reps per side as part of a lower body or full body warm-up.
- -Move slowly with a 2 to 3 second pause in each position rather than counting time.
- -Place it before squatting or lunging work, not as a standalone strength exercise.