If you had to pick one stretch/strength exercise out of all.

[Magnum]

If you had to pick one exercise which one would it be?

I think that the recipical front line stretch is the one.
I feel it in the hams, quads, hips, inside of the thighs, back and stomach.
So it adds strength to all those muscles and stretches some as well.

I think it helps kicks, flexibility, and strength.

Anyone has a better one?

[resonator]

Lounge stance. Flexibility in most muslce and power all over.

[Magnum]

Hm, it's good as a non-moving exercise if you want to look at it that way. Mostly concentrating on the legs though.

[Trapper]

I would do the lunge stance first,
and than the reciprocal front line stretch.