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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