Spiderman Lunges
Spiderman lunges are a bodyweight mobility exercise targeting the hip flexors. Stepping forward from a plank position into a deep lunge opens the hips and groin, and is commonly used in warm-up and mobility routines.
How to do it
- Start in a high plank position with your hands directly under your shoulders.
- Step your right foot forward to land just outside your right hand.
- Hold the position for a moment, feeling the stretch in your hip flexors and groin.
- Return your foot to the starting plank position.
- Repeat on the left side, alternating legs for the desired number of repetitions.
Form cues
- Keep your core braced like a plank as you step forward.
- Place your foot flat on the floor right outside your hand.
- Keep your back leg straight and heel pressed back.
- Lower your hips gently toward the floor to open up.
Breathing: Inhale as you step forward into the lunge, and exhale deeply as you gently sink your hips toward the floor.
Common mistakes
- Letting the back knee drop to the floor, which reduces the active hip stretch you are trying to create.
- Dropping your head and looking down instead of keeping your neck neutral with your upper back.
- Rushing through the movement without pausing, which prevents your hip flexors from fully relaxing into the stretch.
Muscles worked
Primary: hip flexors. Secondary: quads, glutes, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 6–8 reps per side, rest 45 s
Lose weight
2–3 sets × 8–10 reps per side, rest 45 s
Build muscle
2 sets × 8–10 slow reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knee or hip joint, ease off or stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my foot cannot reach all the way to my hand?
That is completely normal for beginners. Simply step your foot as far forward as comfortable without straining your lower back.
Should I feel this in my lower back?
No, you should feel this primarily in your hips and inner thighs. If your lower back feels pinched, ease up on the depth of the lunge.
When is the best time to do Spiderman lunges?
They work best during a dynamic warm-up before a workout, or as part of a daily mobility routine to counter prolonged sitting.