Spiderman lunge: how to do it and what it works

Dynamic hip mobility from a long lunge.

Image: start and end of the movement.

How to do it

Long lunge with hands near the floor to explore hip extension, adductors and trunk control.

Form. Bring the foot to the outside of the hand, keep the front foot fully planted and alternate sides without forcing the range.

Common mistake. Letting the knee cave in, bouncing at the end of the range, or forcing a painful hip.

Iliopsoas · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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