Hip Flexors · Beginner

Spiderman Lunge

Dynamic plank-to-deep-lunge mobility drill opening the hips and groin one side at a time.

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Spiderman Lunge demonstration

Exercise overview

Training details

Hip FlexorsAdductorsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

30 sec

How to perform it

Step-by-step instructions

01Start in a high plank with the hands beneath the shoulders.
02Step one foot forward to the outside of the same-side hand.
03Keep the back leg long and lower the hips gently toward the floor.
04Maintain a long spine and keep the front foot flat while opening the hip.
05Return the foot to plank under control and repeat on the opposite side.

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