Spiderman Lunge
Bodyweight dynamic lunge from plank that targets hip flexors, hamstrings, and core to improve flexibility, mobility, and stability; commonly used in warm-ups and circuits.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Hip Flexors, Hamstrings
Secondary Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Hamstrings
8/10Biceps Femoris, Semitendinosus
Glutes
7/10Glute Max, Glute Medius
Abs
7/10Rectus Abdominis
Quads
6/10Rectus Femoris
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders and body in a straight line from head to heels. Engage core and glutes.
- Step your right foot forward outside your right hand with knee at 90 degrees and heel down.
- Sink hips toward the ground to feel a stretch in the hip and groin.
- Hold briefly, then push off the front foot to return to plank.
- Alternate to the left side and repeat.
- Continue alternating for reps or time.
Coaching Tips
Form Cues
- Core tight throughout
- Heel planted on ground
- Hips square and level
- Knee tracks over toes
Breathing
Inhale as you step forward and lower, exhale as you return to plank.
Tempo
3-2-1
Range of Motion
Lower hips until stretch is felt in hip flexors with front knee at 90 degrees and back leg extended; return to full plank.
Safety
Safety Notes
- Avoid if acute knee pain
- Modify depth if limited hip mobility
- Keep back flat to protect lower back
- Use smaller steps for beginners
Spotting
Not needed; bodyweight exercise with no external load.
Common Mistakes
- Rushing the movement
- Letting hips rotate open
- Failing to engage core
- Heel lifting off ground
When to Avoid
- Acute knee injuries
- Severe hip impingement
Flexibility Needed
- Adequate hip flexion range
- Shoulder stability in plank
Build Up First
- Proficient plank hold
- Basic lunge form
Also known as
Spiderman Climb
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