The World’s Greatest Stretch for Skiers Who Don’t Stretch

If you want to have good days on the hill, you can’t get away without stretching entirely. But you can get away with just one stretch.

Updated Feb 21, 2024 Jenny Wiegand

Photo: Getty Images

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We’re not here to harp on how you should be warming up before every ski day and cooling down with stretches after you get off the hill. That’s what this article is for.

This article assumes that we’re all too busy (ahem, lazy) to dedicate 30-plus minutes daily to stretching, even on a ski vacation. So we’ll cut right to the chase: If you want to have good days on the hill, you can’t get away without stretching entirely. But you can get away with performing just one stretch—The World’s Greatest Stretch (WSG)

The WSG is a three-position active stretch that fires up major muscles used in skiing while simultaneously lengthening them to promote better mobility. Translation: This stretch can be used before skiing to help prep the body for action on the hill and after the ski day to elongate muscles that have been contracting all day.

So, no more excuses—hit the floor or mat for just 5 minutes before and after the ski day, and your body will thank you.

The World’s Greatest Stretch

Stretches: Glutes, Hamstrings, Hip Flexors, Calves, Upper Back
Activates: Glutes, Hamstrings, Quads, Core
Directions: WSG is a three-position dynamic stretch in which each position should be performed in sequence. The goal is to move seamlessly between positions until you return to Position 1. That’s one rep. Perform a minimum of 5 reps, holding each position for 3 seconds.

Athlete performs World's Greatest Stretch — Photo: Tory Powers

Position 1: Runner’s Lunge

Athlete performs runner's lunge move — Photo: Tory Powers

Stand with feet hip-width apart.
Lunge forward with right leg to land in long lunge position. Make sure right knee is tracking directly over the right ankle.
Lower right shoulder to bring right elbow to the floor just inside your right foot. Allow left knee to soften if you need to.
Hold stretch for 3 seconds, then move to Position 2.

Position 2: Pyramid Pose

Athlete performs pyramid pose — Photo: Tory Powers

Keep feet planted where they were in Position 1.
From here, rock hips back and up and extend left leg straight into pyramid pose.
Reach hands to floor on either side of right foot to stretch hamstrings and calves. Make sure to keep hips squared to front wall.
Hold stretch for 3 seconds, then move to Position 3.

Position 3: Standing Lunge

Athlete performs standing lunge — Photo: Tory Powers

Soften right knee to return to standing lunge with right foot forward, left foot back.
Place hands on hips and slightly push hips forward to stretch hip flexors.
Hold stretch for 3 seconds, then push off right foot to return to original start position.
Begin sequence again and repeat 5 times.

More Great Ski Fitness Content

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Jenny Wiegand is Outside's associate gear director, a job that mandates she test and write about the latest and greatest in gear for a living. While she's a passionate mountain biker, an enthusiastic climber, and a reluctant trail runner, her true love is skiing. Before joining the Outside gear team, she served as the managing editor at SKI.