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A Low Back That's Tired of Bending, Hips That Won't Open Up, and Mornings You Can't Stand Up Straight.

This is All Might β€” one of our favorite moves in the whole library, and the one we reach for first with dads dealing with low back pain.

 

Sound Familiar?

  • You bend down to tie your shoes or grab something off the floor, and your low back reminds you it's there before you're even halfway down.
  • You get out of bed in the morning and it takes a few steps before you actually stand up straight.
  • You lift a car seat, a bag of mulch, or your kid off the ground, and some part of you braces for your back to complain about it.
  • Your hips feel tight on the stairs or taking a full stride β€” like something up front just won't stretch out.
  • You've sat at a desk all day, and by 5pm your low back has quietly tightened into a knot.

That's not just β€œa bad back.” It's a low back, a set of hips, and a torso that stopped moving together as one unit β€” so your back ends up doing all the work your hips should be sharing. All Might is built to retrain all three at once, not just stretch one piece at a time.

BEFORE YOU START β€” IS THIS ONE FOR YOU?

Dealing with low back pain β€” the kind that flares up bending over, lifting, or getting out of bed? This is the one we reach for first.

Dealing with hip pain? You'll get real relief here too.

Got a shoulder issue or knee pain? Ease into this one and back off if anything feels off β€” no need to force it.

What You'll Need

  • A flat or adjustable bench
  • A cable machine
  • A single cable handle attachment

Setup

  • Set the bench to a 45-degree angle. Set the cable to the highest setting and attach a single handle.
  • The leg closest to the bench gets supported on it β€” knee up near the head end, foot tucked into the crevice of the pad.
  • Your other leg reaches back long behind you.
  • Grab the cable and come upright in that position. You should already feel a stretch β€” on the side opposite whichever leg is on the bench (left leg on the bench = stretch on your right side).

Execution

  • Press the cable straight down toward the floor, like you're trying to touch it. Use the bench for support β€” hold on and lean into it as much as you can while pushing your glute away.
  • Retract back to the starting position. Feel your torso get long as that tightness gets pulled up and out.
  • On the next press, aim to go a little longer β€” inch that back leg further behind you each time.
  • As your hips open up, you'll feel a big stretch traveling from the front of your hip all the way through your torso.
  • Press toward the floor, lean back, get the hip long, reset. Repeat.

What This Undoes

  • Your low back β€” so bending, lifting, and standing up straight in the morning stop being a production.
  • Your hips β€” so stairs, long strides, and getting off the floor loosen back up.
  • Your whole torso β€” because this trains your back, hips, and core to move together instead of just stretching one piece at a time.

β€œDon't worry if your reps don't look like mine. It's going to take some time depending on where your body's at right now β€” just get into position as much as you possibly can, and make sure you feel comfortable while you're doing it.”

Fair warning: we call this one the torture chamber around the gym. You'll understand why about rep three. But by the time you finish two sets, you'll have more range than you walked in with.

Sets & Reps

2 sets Γ— 6–8 good reps per side.

Why The All Might?

All Might is a half-kneeling cable press that turns into a deep hip-and-torso stretch on the way down. You're pressing toward the floor with one arm while your back leg reaches long behind you β€” so instead of isolating one tight spot, you're training your low back, hips, and core to work together again.

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Β Medical Disclaimer: The Homelander Challenge is provided for educational and informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare provider before beginning this or any exercise program, especially if you have pain, a current or previous injury, or a medical condition. Perform all movements within a pain-free range of motion. If you experience sharp pain, dizziness, numbness, or any other concerning symptoms, stop immediately and seek appropriate medical care. By participating in this challenge, you acknowledge that you are voluntarily engaging in physical activity and assume all associated risks.