Mobility

Spiderman Stretch

The Spiderman Stretch is an active stretching exercise that improves flexibility and mobility in the hips, thighs, and lower back. It imitates the movements of a climbing Spiderman, hence the name. This exercise is great for anyone looking to increase their range of motion, warm up their muscles before a workout, or cool down after an intense training session.

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Spiderman Stretch instructions

Step-by-step instructions

1

Position yourself on the floor in a push-up stance.

2

Move your right foot to the outside of your right hand while keeping the left leg straight.

3

Once your foot is planted near your hand, lower your torso to feel a stretch in your hip and thigh.

4

Hold this position for about 10-15 seconds.

5

Return to the push-up position and repeat on the other side.

Position yourself on the floor in a push-up stance.

Move your right foot to the outside of your right hand while keeping the left leg straight.

Once your foot is planted near your hand, lower your torso to feel a stretch in your hip and thigh.

Hold this position for about 10-15 seconds.

Return to the push-up position and repeat on the other side.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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