Do the Spider Lunge for Better Movement

Spider Lunge

Mobility is something that nearly everyone needs to work on. Whether you’re on your feet all day or sitting at a desk for 8 hours at a time, becoming more mobile is essential to our overall health.
Why then do so many people struggle when it comes to working mobility into their workout routines?  Maybe they think they don’t have the time to add it in or simply think they don’t need it, but ignoring it will catch up to you!
For those in need of mobility work, let’s get you started with a move that will go a long way in adding some much needed help – the spider lunge.
The Spider Lunge (also commonly referred to as the Spiderman Lunge or the Spiderman Climb) is an ideal move for:

  • Improving mobility in the lower back area, hip and hamstrings
  • Getting a good stretch through the groin
  • Increasing ankle mobility
  • Activating the hamstrings and glutes.


How To Do Them:


  • Get into a push-up (plank) position, with your hands under your shoulders and your back flat.
  • Bring your right foot to the outside of your right hand
  • Land with a flat foot
  • Return your foot back to the starting position
  • Repeat on other side
  • Maintain a strong plank position throughout


Helpful Tips:


  • Try to breathe out as you step the foot toward the hand, pause for a 1-2 count, breathe in, and step the foot back
  • Be sure to keep the body in good alignment
  • If the range of motion isn’t quite there and you can’t get the foot all the way to the hand, just go to where your body allows
  • To add some upper body mobility, once the right foot lands next to the right hand, open up and reach the right arm out to the side (try to keep your eyes on your fingers)
  • Perform 5-10 reps per side

Do these as an “active recovery” between leg exercises for a better lower body workout.

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