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Spiderman Lunge
Intermediate - - Compound
Targeted Muscle Group
Upper Legs
Back
Recommended Equipment
Body Only
How to do it
The Spiderman lunge is a dynamic stretch that targets the hip flexors, groin, and hamstrings while also engaging the core muscles.
Begin in a push-up position or high plank with your hands directly under your shoulders and your body forming a straight line from head to heels. Lift your right foot off the ground and step it forward outside of your right hand. Your right knee should be bent at a 90-degree angle and aligned with your right ankle. Your left leg remains extended behind you.
Lower your hips towards the ground while keeping your chest lifted and your back straight. You should feel a stretch in the groin and hip flexor of your left leg. For an additional stretch and mobility work, you can add rotation to this position by twisting your torso to the right, reaching your right arm up towards the ceiling. This will also engage your core muscles and enhance flexibility in the thoracic spine.
Hold the stretch for a few breaths, feeling the muscles elongate and relax. Press through your right foot and engage your core to lift your hips back up, returning to the starting plank position. Step your right foot back to the plank position and then repeat the same movement on the opposite side. Step your left foot forward outside of your left hand and lower into the lunge position.
Continue alternating between right and left sides, moving through the stretch with control and fluidity. Throughout the movement, focus on keeping your core engaged, your spine neutral, and your chest open. Avoid letting your lower back sag or your shoulders hunch forward.
Remember to breathe deeply and evenly throughout the stretch, inhaling as you lower into the lunge and exhaling as you return to the starting position.
