Spiderman Stretch
What you'll gain
Opens the trail hip and front thigh in a position that also trains plank stability.
Needs no kit, so it fits warm-up blocks and travel or home mobility pages.
The alternating cycle is easy to loop and read at thumbnail size.
Step-by-Step Instructions
- 1
Set a high plank with hands under the shoulders and a straight line from head to heels.
- 2
Brace the trunk so the hips stay level and do not pike or sag.
- 3
Step one foot forward and plant it outside the same-side hand, heel down.
- 4
Keep the trail leg long and the hips low so the front of that hip opens.
- 5
Hold the open stance briefly, then return the foot to the plank.
- 6
Alternate sides, matching the clip's left-right cycle.
Common Mistakes
Piking the hips instead of keeping a long plank line as the foot steps in.
Planting the front foot inside the hand, which blocks the hip from opening.
Letting the trail knee collapse to the floor when the clip keeps that leg long.
Shrugging the shoulders so the hands drift forward of the shoulders.
About This Exercise
The spiderman stretch starts in a high plank, then one foot steps forward to the outside of the matching hand so the front hip opens and the trail hip extends. A clinic page treats it as a modified runner's stretch and names iliopsoas on the trail leg plus hamstrings and glutes on the folded front leg. Hip Flexors is not in the shipping muscle list, so primary is hamstrings and glutes, the tokens that page actually prints. Iliopsoas is not filed as quadriceps. The approved clip is the alternating plank version, not a static hold with a twist. For app builders it is a floor mobility asset for hip-open warm-ups, lunge prep, and bodyweight stretch collections where the start pose is a clean high plank.
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A plank-to-lunge hip opener: one foot steps outside the same-side hand while the trail leg stays long.
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Specifications
Built for
- Hip-mobility warm-up blocks before lunge or squat sessions in training apps.
- Bodyweight stretch libraries that need a plank-based hip opener.
- Prehab flows for desk-tight hips where a kneeling lunge is too static.
- Dynamic mobility collections that alternate sides inside one clip.
Muscles Worked
Details
License Includes
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