Spiderman with Rotation

The ultimate full-body mobility drill — combines deep hip opening with thoracic rotation for comprehensive movement preparation

---

⚡ Quick Reference

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

Movement Summary

---

🎯 Setup

Starting Position

1. Starting position: Begin in a high plank (push-up) position
2. Hand placement: Hands directly under shoulders, fingers spread
3. Body alignment: Straight line from head to heels
4. Core engaged: Brace abs, ribs pulled down
5. Feet: Hip-width apart, weight on balls of feet

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, non-slip	Yoga mat optional for comfort
Space	6x4 feet minimum	Need room for lunge and rotation
Footwear	Barefoot preferred	Better proprioception

Setup Cue

"Solid plank position — straight line, core tight, shoulders active. This is your home base between reps."

---

🔄 Execution

The Movement

🦵 Plank Start

What's happening: Establishing stable foundation

1. Hold strong high plank position
2. Full-body tension, particularly core and shoulders
3. Weight evenly distributed
4. Breathing: Inhale to prepare

Tempo: 1-2 second hold

Feel: Total body engagement

👟 Step Wide

What's happening: Dynamic hip flexion with abduction

1. Lift right foot and step forward
2. Plant right foot OUTSIDE right hand (wide stance)
3. Foot slightly wider than shoulder width
4. Breathing: Exhale as you step

Key point: Foot OUTSIDE hand — this is critical

Tempo: Controlled step, 1 second

⬇️ Sink & Open

What's happening: Deep hip opening

1. Allow hips to sink down toward ground
2. Front knee tracks over foot
3. Back leg stays straight and engaged
4. Left hand remains planted firmly
5. Breathing: Deep inhale as you settle

Tempo: 1-2 seconds to sink

Feel: Stretch in back hip flexor, front inner thigh, front hip

🔄 Thoracic Rotation

What's happening: Mid-back rotation and opening

1. Keep left (outside) hand planted
2. Lift right (inside) hand off ground
3. Rotate torso toward front leg
4. Reach right hand toward ceiling
5. Eyes follow the reaching hand
6. Breathing: Exhale as you rotate and reach

Tempo: 2 seconds to rotate fully

Feel: Rotation in mid-back, shoulder opening, hip stretch intensifying

Critical: Rotation from THORACIC spine, not lumbar — hips stay relatively square

🔝 Return & Repeat

What's happening: Controlled return to start

1. Rotate hand back down to ground
2. Press through front foot to lift hips
3. Step back to plank position
4. Reset and repeat on opposite side
5. Breathing: Exhale as you push back

Tempo: 1-2 seconds to return

Key Cues

Primary Cues

• "Foot outside hand — wide like Spiderman" — proper hip positioning
• "Sink the hips, then rotate" — sequence matters
• "Reach to the sky, eyes follow" — full thoracic rotation
• "Back leg strong, driving heel away" — maintains stretch
• "Rotate from mid-back, not lower back" — proper rotation point

Tempo Guide

Goal	Tempo	Example
Warm-up	2-2-2-2	2s each phase, flowing
Mobility Work	2-3-2-2	Hold rotation for 3s
Dynamic Prep	1-1-1-1	Quick, continuous flow

---

💪 Muscles Worked

Activation Overview

Primary Muscles Worked

Muscle	Action	Activation
Hip Flexors (Back Leg)	Extended and stretched	█████████░ 90%
Adductors (Front Leg)	Stretched in wide stance	████████░░ 85%
Thoracic Spine	Rotation during reach	████████░░ 80%

Secondary Muscles

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

Stabilizers

Muscle	Role
Core	Stabilizes spine during rotation
Obliques	Controls rotational movement
Shoulders	Supports upper body weight

Mobility Emphasis

To emphasize hip mobility: Hold the sink phase longer before rotating To emphasize thoracic rotation: Hold the rotation longer, actively reach higher To emphasize adductors: Take even wider stance, allow deeper sink For balanced work: Equal tempo through all phases

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Foot inside hand (not outside)	Loses adductor stretch	Missing key component	Consciously place foot OUTSIDE hand
Rotating from lumbar spine	Lower back twists instead of mid-back	Stress on lumbar, not thoracic benefit	Keep hips square, rotate from mid-back
Back knee bending	Reduced hip flexor stretch	Missing primary benefit	Actively straighten and engage back leg
Front knee caving inward	Valgus collapse	Knee stress, reduces hip opening	Drive knee out over toes
Rushing the movement	No actual stretch benefit	Mobility requires time under tension	Slow down, hold each position
Outside hand lifting	Losing stability	Reduces rotation quality	Keep outside hand pressed into ground

Most Common Error

Rotating from the lumbar spine instead of thoracic — your hips will rotate and lower back will twist. This defeats the purpose. Keep your hips SQUARE to the ground and rotate from your MID-BACK. The rotation should feel like it's coming from between your shoulder blades, not your waist.

Self-Check Checklist

• Foot placed OUTSIDE hand (wide stance)
• Hips sunken down toward ground
• Back leg straight and engaged
• Outside hand firmly planted throughout
• Rotation coming from mid-back, hips staying square
• Eyes following reaching hand
• Front knee tracking over toes

---

🔀 Variations

By Complexity

Standard Spiderman + Rotation

Component	Description
Setup	Plank to wide lunge, add rotation
Hold	2-3 seconds in rotation
Best For	Full-body mobility warm-up

Extended Hold

Component	Description
Setup	Same position
Hold	5-8 seconds in rotation
Best For	Deeper mobility work, active stretching

Traveling Version

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

Regression Options

Variation	Change	Why
Spiderman (No Rotation)	Remove rotation component	Master base movement first
Kneeling Version	Back knee on ground	Easier balance and stability
World's Greatest Stretch	Foot inside hand, simpler position	Less complex setup

Progression Options

Variation	Change	Why
Traveling Spiderman Rotation	Move forward alternating	Dynamic, functional
Add Overhead Reach	Both arms reach overhead after rotation	Increased shoulder mobility
Add Elbow to Instep	Lower front elbow to ground before rotating	Deeper hip stretch

---

📊 Programming

Rep Ranges by Goal

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

Workout Placement

Program Type	Placement	Rationale
Strength training	Post-general warm-up, pre-lifting	Prepares hips and thoracic for loaded movements
Sports/Athletics	Pre-practice or pre-game	Multi-planar prep for dynamic movement
Mobility session	Main movement block	Comprehensive mobility work
Running prep	After light jog, before run	Opens hips and torso for better mechanics

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 an INTERMEDIATE mobility drill. Master the standard Spiderman stretch before adding rotation. This exercise is excellent for comprehensive warm-ups, particularly before lower body strength work or sports requiring multi-directional movement.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Spiderman Stretch	Master base movement first
World's Greatest Stretch	Simpler foot position, same rotation
Thread the Needle	Isolated thoracic rotation from quadruped

Progressions (Harder)

Exercise	When Ready	Link
Traveling Spiderman with Rotation	Excellent control and balance
Lizard to Twisted Lizard (Yoga)	Extended hold version
Spiderman to Pike with Rotation	Add hamstring component

Alternatives (Same Goal, Different Movement)

Full-Body Mobility

Alternative	Difference
World's Greatest Stretch	Hand inside foot, similar rotation
Inchworm with Rotation	Forward traveling with rotation

Hip Mobility Focus

Alternative	Difference
90/90 Hip Switch	Seated hip rotation drill
Cossack Squat	Standing, loaded option

Thoracic Rotation Focus

Alternative	Difference
Thread the Needle	Isolated thoracic rotation
Thoracic Rotation	Quadruped-based rotation

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Groin strain (recent or chronic)	Re-injury with wide stance	Narrow stance, regress to standard Spiderman
Hip impingement/FAI	Pinching in deep hip flexion	Reduce depth, higher hips
Lower back pain	Aggravation with rotation	Skip rotation, or do Thread the Needle instead
Wrist pain	Pressure on hands in plank	Use fists, parallettes, or elevate hands

Stop Immediately If

• Sharp pain in groin or inner thigh
• Front knee pain (joint, not muscle)
• Lower back pain during rotation (not muscle stretch)
• Hip pinching or clicking with pain
• Wrist pain that doesn't resolve with modification

Safe Practice

Guideline	Rationale
Master Spiderman stretch first	Don't add rotation until base movement is solid
Warm up with light cardio	Prepares tissues for stretching
Keep hips square during rotation	Protects lumbar spine
Progress stance width gradually	Don't force extreme positions

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)
Rotation feeling in mid-back	Lower back pain during rotation
Mild ankle tension (front foot)	Hip pinching with rotation

---

🦴 Joints Involved

Joint	Action	ROM Required	Mobility Demand
Hip	Flexion (front), Extension (back), Abduction (front)	90° flexion, 15° extension, 30° abduction	🔴 Very High
Thoracic Spine	Rotation	40-60° rotation	🔴 High
Ankle	Dorsiflexion (front)	20-25°	🟡 Moderate
Shoulder	Flexion, rotation during reach	90-150° flexion	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	80° flexion, 10° extension, 20° abduction	Can you lunge wide comfortably?	Reduce stance width and depth
Thoracic	30° rotation	Can you rotate mid-back?	Start with Thread the Needle
Ankle	15° dorsiflexion	Heel stays down in lunge?	Allow slight heel lift initially

Joint Health Note

This movement is EXCEPTIONAL for multi-joint health. It addresses the most common modern mobility deficits: tight hip flexors (sitting), limited thoracic rotation (desk work), and restricted hip abduction. Regular practice significantly improves overall movement quality and athletic performance.

---

❓ Common Questions

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

Very similar! The key difference: Spiderman with Rotation has your foot OUTSIDE your hand (wider stance, more adductor emphasis), while World's Greatest Stretch has your foot INSIDE your hand. Both include thoracic rotation. Choose based on what feels better — both are excellent full-body mobility drills.

Should I feel this more in my hips or my back?

You should feel it in BOTH — hip flexor and adductor stretch in the hips, and rotation/opening in your thoracic spine (mid-back). If you only feel lower back, you're rotating from the wrong place. Keep hips square and rotate from between your shoulder blades.

My rotation is very limited — is that normal?

Yes, very common. Thoracic rotation is often severely limited from desk work and sitting. Don't force it. Work on Thread the Needle separately to build rotation, and keep practicing this with whatever range you have. It will improve over weeks.

Can I hold the rotation longer for a deeper stretch?

Absolutely! For warm-up, keep it flowing (2-3 seconds). For dedicated mobility work, you can hold the rotation for 5-8 seconds. Listen to your body and breathe deeply during the hold.

Should I do this before or after my workout?

BEFORE your workout, after a brief general warm-up (5 min light cardio). This is a dynamic mobility drill perfect for preparing your body for training. It's too dynamic for a cool-down — save static stretching for post-workout.

---

📚 Sources

Movement & Mobility:

• Functional Movement Systems (Gray Cook) — Tier C
• Movement Prep protocols (Mike Boyle) — Tier C
• Dynamic stretching and warm-up research — Tier B

Programming:

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

Biomechanics:

• Hip mobility research (Sahrmann) — Tier A
• Thoracic spine function and rotation studies — Tier A
• Multi-planar movement preparation — Tier B

---

For Mo

When to recommend this exercise:

• User is warming up for lower body training or multi-directional sports
• User mentions tight hips AND limited thoracic mobility
• Preparing for workouts requiring hip and spine mobility (squats, deadlifts, Olympic lifts)
• User has mastered standard Spiderman stretch and wants progression
• Pre-workout for any sport with rotation (golf, tennis, throwing sports)

Who should NOT do this exercise:

• Cannot perform standard Spiderman stretch comfortably → Regress to Spiderman Stretch first
• Acute groin strain → Rest, then gentle Hip CARs
• Acute lower back injury → Avoid rotation, suggest Cat-Cow
• Severe thoracic immobility → Build rotation with Thread the Needle first

Key coaching cues to emphasize:

1. "Foot OUTSIDE hand — wide stance like Spiderman"
2. "Sink hips first, THEN rotate"
3. "Rotate from your mid-back, hips stay square"
4. "Reach to the sky, eyes follow your hand"
5. "Outside hand stays glued to the ground"

Common issues to watch for in user feedback:

• "I'm rotating but not feeling it" → Likely rotating from lumbar, cue thoracic rotation
• "My hips are rotating with my torso" → Cue keeping hips SQUARE to ground
• "It feels unstable" → Regress to standard Spiderman, build stability first
• "I don't feel much in my hips" → May need to sink deeper or widen stance

Programming guidance:

• Pair with: Other dynamic drills (Cat-Cow, World's Greatest Stretch), then main workout
• Timing: After 5 min general warm-up, before strength or sport training
• Typical frequency: Pre-workout every session, or 4-6x per week
• Volume: 5-8 reps per side, 1-2 sets

Progression signals:

• Ready to progress when: Can perform 8 reps per side with smooth rotation and deep hip sink
• Add progressions like: Traveling version, extended holds, overhead reach
• Regress if: Balance issues, cannot maintain position, or experiencing pain

Pairs well with:

• World's Greatest Stretch — alternative with foot inside hand
• Thread the Needle — isolated thoracic rotation work
• 90/90 Hip Switch — seated hip rotation mobility

---

Last updated: December 2024