Spiderman Lunge
From a plank, step one foot outside the same hand and sink into the hip, then alternate sides.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Hip flexors, Adductors
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hip flexors, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Spiderman Lunge work?
- The Spiderman Lunge mainly works the hip flexors and adductors.
- What equipment do you need for the Spiderman Lunge?
- None: it is a bodyweight exercise.
- How many sets and reps of the Spiderman Lunge?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Spiderman Lunge?
- Couch Stretch, Hip CARs, Hip Circles and Kneeling Hip Flexor Stretch work the same main muscle.
Program it for your clients
Coaches add the Spiderman Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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