Spiderman Lunge With Rotation
A deep lunge with the hands on the floor followed by an upward reach and rotation, mobilising the hips, groin and upper back.
Primary muscles
- Hip Flexors
- Adductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Obliques
- Hamstrings
- Sets
- 1–2
- Reps
- 4–6 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
In a high plank position with hands under shoulders.
Step your right foot to the outside of your right hand.
Sink your hips low and forward to feel the stretch in the back hip and inner thigh.
Lift the right hand and rotate your chest to reach it toward the ceiling.
Return the hand to the floor, step back to plank and repeat on the other side.
Breathing: Exhale as you sink and rotate, inhale as you return.
Coaching tips
Foot lands outside the hand
Back leg long and strong
Rotate from the upper back
Common mistakes
Foot landing behind the hand
Hips piking up
Letting the back knee collapse to the floor
Safety notes
Drop the back knee to the floor if you cannot hold the plank position comfortably.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.