Spiderman Stretch

Deep hip mobility like the superhero — wide-stance lunge targeting hip flexors, adductors, and hip mobility from head to toe

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⚡ Quick Reference

Aspect	Details
Pattern	Mobility, Dynamic Stretch
Primary Muscles	Hip Flexors, Adductors
Secondary Muscles	Hamstrings, Glutes, Hip External Rotators
Equipment	Bodyweight only
Difficulty	⭐ Beginner
Priority	🟢 Common

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Begin in a high plank (push-up) position
2. Hand placement: Hands directly under shoulders, fingers spread wide
3. Body alignment: Straight line from head to heels
4. Core engaged: Brace abs, don't let hips sag or pike up
5. Feet: Hip-width apart, balls of feet on ground

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, non-slip	Yoga mat optional for hand/foot comfort
Space	6 feet length minimum	Need room to step foot forward
Footwear	Barefoot preferred	Better ground contact and hip awareness

Setup Cue

"Start in a solid plank — straight line from head to heels, core braced like someone's about to punch you in the gut"

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🔄 Execution

The Movement

🦵 Plank Start

What's happening: Establishing stable base position

1. Hold high plank with strong shoulder position
2. Core fully engaged, avoiding sagging or piking
3. Weight evenly distributed through hands and feet
4. Breathing: Inhale to prepare

Tempo: Hold for 1-2 seconds

Feel: Full-body tension, particularly core engagement

👟 Step Forward

What's happening: Hip flexion bringing foot outside hand

1. Lift right foot and step forward
2. Plant right foot OUTSIDE right hand (not inside)
3. Foot placement slightly wider than shoulder width
4. Breathing: Exhale as you step and plant

Key point: Foot goes OUTSIDE hand — this is what makes it "Spiderman"

Tempo: Controlled step, 1-2 seconds

⬇️ Sink & Stretch

What's happening: Deep hip opening and stretch

1. Allow hips to sink down toward ground
2. Front knee tracks over foot, not caving in
3. Back leg stays straight and strong
4. Chest stays lifted, avoiding rounding
5. Breathing: Deep breath in, long exhale to relax deeper

Tempo: Hold for 3-5 seconds

Feel: Deep stretch in back hip flexor, front inner thigh/groin, front ankle

🔄 Return & Repeat

What's happening: Controlled return to starting position

1. Press through front foot to lift hips
2. Step back to plank position
3. Reset core and body alignment
4. Repeat on opposite side
5. Breathing: Exhale as you push back

Tempo: Controlled return, 1-2 seconds

Key Cues

Primary Cues

• "Foot outside the hand, wide stance" — distinguishes from regular lunge
• "Sink the hips down and forward" — maximizes hip flexor stretch
• "Back leg strong and straight" — maintains stretch tension
• "Chest proud, don't round" — prevents back compensation

Tempo Guide

Goal	Tempo	Example
Warm-up	2-3-2	2s step, 3s hold, 2s return
Mobility Work	2-5-2	2s step, 5s hold, 2s return
Dynamic Flow	1-2-1	Quick, continuous alternating

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💪 Muscles Worked

Activation Overview

Primary Muscles Stretched

Muscle	Action	Activation
Hip Flexors (Back Leg)	Extended and stretched in back leg	█████████░ 90%
Adductors (Front Leg)	Stretched due to wide stance	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings (Front)	Lengthened in front leg	██████░░░░ 65%
Glutes (Front)	Stretched in deep hip flexion	██████░░░░ 60%
Hip External Rotators	Stretched with wide stance	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Stabilizes spine during position
Shoulders	Supports upper body weight

Mobility Emphasis

To emphasize hip flexors: Focus on sinking hips lower, driving back heel away To emphasize adductors: Take wider stance, allow front knee to track out more To emphasize ankle mobility: Keep front heel down, drive knee forward over toes

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Foot inside hand (not outside)	Becomes regular lunge	Loses adductor stretch benefit	Consciously place foot OUTSIDE hand
Front knee caving inward	Valgus collapse	Stress on knee, reduces hip opening	"Knee out" cue, lighter sink
Hips staying high	Shallow position	Minimal stretch benefit	Actively sink hips toward ground
Back knee bending	Less hip flexor stretch	Missing primary benefit	Actively straighten and engage back leg
Shoulders collapsing	Upper body sags	Poor position, less stability	Push ground away, active shoulders

Most Common Error

Placing foot inside the hand instead of outside — this turns it into a regular forward lunge and you lose the adductor/groin stretch. The WIDE stance with foot outside the hand is what makes this "Spiderman."

Self-Check Checklist

• Foot placed OUTSIDE hand, not inside
• Front knee tracking over toes, not caving in
• Back leg straight and strong
• Hips actively sinking down
• Chest lifted, not rounded
• Shoulders active, not collapsed

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🔀 Variations

By Emphasis

Standard Spiderman

Component	Description
Setup	Plank to lunge, foot outside hand
Hold	Static hold, 3-5 seconds per side
Best For	Hip flexor and adductor mobility

With Rotation

Component	Description
Setup	Standard Spiderman position
Addition	Rotate torso and reach arm up toward ceiling
Best For	Adding thoracic mobility component

See: Spiderman with Rotation

Traveling Spiderman

Component	Description
Setup	Continuous forward movement
Movement	Alternate legs moving forward
Best For	Dynamic warm-up, covering distance

Regression Options

Variation	Change	Why
Kneeling Version	Back knee on ground	Easier balance, less intense
Elevated Hands	Hands on bench/box	Less hip flexibility required
Shorter Stance	Less forward step	Reduces stretch intensity

Progression Options

Variation	Change	Why
Spiderman with Rotation	Add thoracic rotation component	Full-body mobility
Traveling Spiderman	Move forward alternating	Dynamic, functional
Spiderman to Pike	Straighten front leg between reps	Add hamstring stretch

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Side	Rest	Tempo
Warm-up	1-2	5-6	Minimal	Flowing (2-3-2)
Mobility Work	2-3	6-8	30s	Controlled (2-5-2)
Dynamic Prep	2	8-10	Minimal	Quick (1-2-1)

Workout Placement

Program Type	Placement	Rationale
Strength training	Pre-workout, after general warm-up	Opens hips for squats, deadlifts, lunges
Running/Sports	Pre-activity warm-up	Prepares hip flexors for dynamic movement
Mobility session	Main movement block	Can be primary focus
Cool-down	Post-workout	Light holds for hip recovery

Frequency

Training Level	Frequency	Volume Per Session
Beginner	3-4x per week	5-6 reps per side
Intermediate	4-6x per week	6-8 reps per side
Advanced	Daily	8-10 reps per side or progressions

Progression Scheme

Programming Note

This is a WARM-UP exercise. Use it to prepare your body for training. Pair it with other dynamic mobility drills for comprehensive preparation. Don't overthink progression — focus on quality movement and gradually increasing range of motion.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Kneeling Hip Flexor Stretch	Limited balance or flexibility
Runner's Lunge	Simpler setup, less intense
Standing Hip Flexor Stretch	Most basic option

Progressions (Harder)

Exercise	When Ready	Link
Spiderman with Rotation	Comfortable with base version
Traveling Spiderman	Good balance and control
Deep Lizard Pose (Yoga)	Extended hold version

Alternatives (Same Goal, Different Movement)

Hip Flexor Focus

Alternative	Difference
Kneeling Hip Flexor Stretch	Isolated hip flexor, simpler
World's Greatest Stretch	Hand inside foot, adds rotation

Adductor Focus

Alternative	Difference
Cossack Squat	Loaded adductor stretch
Lateral Lunge	Standing, side-to-side

Full-Body Mobility

Alternative	Difference
World's Greatest Stretch	Hand inside foot, includes rotation
Inchworm	Forward-traveling option

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Groin strain	Re-injury or aggravation	Reduce stance width, lighter sink
Hip impingement	Pinching in deep flexion	Shorter lunge, higher hips
Knee pain (front)	Stress on bent knee	Ensure knee tracks over toes, not inside
Wrist pain	Pressure on hands	Use fists, parallettes, or elevate hands

Stop Immediately If

• Sharp pain in groin or inner thigh (not stretch sensation)
• Front knee pain (sharp, not muscle discomfort)
• Hip pinching or clicking with pain
• Wrist pain that doesn't resolve with modification

Safe Practice

Guideline	Rationale
Warm up with light cardio first	Prepares muscles for stretching
Progress stance width gradually	Don't force extreme positions immediately
Keep front knee aligned	Protects knee joint
Active back leg	Maintains proper stretch tension

Common Sensations (Normal vs. Concerning)

Normal	Concerning
Stretch in back hip flexor	Sharp pain in groin
Stretch in front inner thigh/adductor	Front knee pain (joint)
Mild ankle tension (front)	Hip pinching sensation
Muscular fatigue	Shooting pain or numbness

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🦴 Joints Involved

Joint	Action	ROM Required	Mobility Demand
Hip	Flexion (front), Extension (back), Abduction (front)	90° flexion, 15° extension, 30° abduction	🔴 High
Ankle	Dorsiflexion (front)	20-25°	🟡 Moderate
Shoulder	Stabilization in flexion	90° flexion	🟢 Low
Spine	Neutral position maintenance	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	80° flexion, 10° extension	Can you lunge comfortably?	Start with shorter stance
Ankle	15° dorsiflexion	Heel stays down in lunge?	Allow heel to lift slightly
Shoulder	90° flexion	Can you plank comfortably?	Elevate hands on bench

Joint Health Note

This movement is EXCELLENT for hip health, particularly hip flexor length and adductor flexibility. These areas are commonly tight from sitting. The combination of hip extension (back leg) and abduction (front leg) addresses multiple planes of hip mobility.

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❓ Common Questions

Why is it called "Spiderman" stretch?

The name comes from the position mimicking how Spider-Man crawls on walls — with one foot stepping wide outside the hand, creating that characteristic wide-legged, low position. The wide stance and deep hip position resemble the superhero's iconic movement pattern.

What's the difference between Spiderman and World's Greatest Stretch?

In Spiderman, your foot goes OUTSIDE your hand, emphasizing adductor/groin stretch. In World's Greatest Stretch, your foot goes INSIDE your hand, and you add a thoracic rotation. Both are excellent; Spiderman focuses more on adductors and hip flexors, WGS adds thoracic mobility.

Should my front heel stay on the ground?

Ideally, yes — this adds ankle dorsiflexion benefits. But if your heel lifts slightly, that's okay, especially when starting out. Focus first on the wide stance and sinking hips. Heel contact will improve with practice.

I feel a pinch in my front hip — is that normal?

No, that's not normal. A pinching sensation (different from a muscle stretch) may indicate hip impingement. Try reducing how deep you sink, or reduce stance width. If it persists, consult a healthcare provider, especially if you have a history of hip issues.

Can I do this as part of my daily routine even on non-workout days?

Absolutely! This is an excellent daily mobility practice, especially if you sit a lot. Morning or evening hip mobility routines can significantly improve hip health and reduce stiffness. 5-6 reps per side takes less than 2 minutes.

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📚 Sources

Movement & Mobility:

• Functional Movement Systems — Tier C
• Movement Prep protocols (Mike Boyle) — Tier C
• Dynamic stretching research — Tier B

Programming:

• NASM Performance Enhancement Specialist — Tier B
• Strength & Conditioning Research — Tier B

Biomechanics:

• Hip mobility and flexibility research — Tier A
• Adductor muscle function studies — Tier A
• Hip flexor length and sitting posture — Tier A

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For Mo

When to recommend this exercise:

• User is warming up for lower body training or running
• User mentions tight hip flexors or groin tightness
• Preparing for any sport with running, cutting, or multidirectional movement
• User has a desk job and wants hip mobility work
• Pre-workout for squats, deadlifts, or any lower body strength work

Who should NOT do this exercise:

• Acute groin strain → Rest, then gentle Hip CARs first
• Recent hip surgery → Wait for clearance (typically 3-6 months)
• Severe hip impingement with pain → Suggest Kneeling Hip Flexor Stretch
• Wrist issues preventing plank → Modify with elevated hands or alternative position

Key coaching cues to emphasize:

1. "Foot goes OUTSIDE your hand — wide stance like Spiderman"
2. "Sink your hips down toward the ground"
3. "Back leg strong and straight — drive heel away"
4. "Front knee tracks over toes, don't let it cave in"

Common issues to watch for in user feedback:

• "I'm putting my foot inside my hand" → Emphasize OUTSIDE placement
• "I don't feel much stretch" → Cue sinking hips lower, wider stance
• "My front knee hurts" → Check knee alignment, may be caving inward
• "I feel unstable" → Regress to kneeling version or shorter stance

Programming guidance:

• Pair with: Other dynamic mobility drills (World's Greatest, Cat-Cow), then main workout
• Timing: After 5 min general warm-up, before strength or cardio work
• Typical frequency: Pre-workout every session, or daily for hip health
• Volume: 5-8 reps per side, 1-2 sets

Progression signals:

• Ready to progress when: Can perform 8 reps per side with deep hip sink
• Add progressions like: Spiderman with Rotation, Traveling Spiderman
• Regress if: Balance issues, pain, or limited mobility preventing proper form

Pairs well with:

• World's Greatest Stretch — complementary hip mobility
• Kneeling Hip Flexor Stretch — more isolated hip flexor work
• Hip CARs — comprehensive hip joint preparation

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Last updated: December 2024