The Spider Lunge exercise is a dynamic stretching exercise that targets the hip flexors, hamstrings, and glutes. It is great for improving hip mobility and flexibility.
How to perform
To perform the Spider Lunge exercise, follow these steps:1. Begin in a high plank position with your hands directly under your shoulders and your legs fully extended behind you.
2. Step your right foot outside of your right hand, keeping your right knee in line with your ankle.
3. Drop your left knee to the ground, keeping your left toes tucked under.
4. Slowly sink your hips towards the ground, feeling a stretch in your right hip flexors and hamstrings.
5. Hold this position for 15-30 seconds, focusing on deep breathing and relaxing into the stretch.
6. To deepen the stretch, you can gently rock back and forth or side to side, exploring different angles and movements.
7. After holding the stretch on the right side, switch to the left side and repeat the same steps.
8. Perform 2-3 sets on each side, gradually increasing the duration of the hold as you become more comfortable with the stretch.
Remember to listen to your body and never push yourself into pain. Modify the range of motion or intensity of the stretch as needed to suit your own flexibility levels.
Equipment required
No equipment required