Spiderman Lunge
Bodyweight dynamic lunge from plank that targets hip flexors, hamstrings, and core to improve flexibility, mobility, and stability; commonly used in warm-ups and circuits.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Hip Flexors, Hamstrings
Secondary Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Hamstrings
8/10Biceps Femoris, Semitendinosus
Glutes
7/10Glute Max, Glute Medius
Abs
7/10Rectus Abdominis
Quads
6/10Rectus Femoris
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders and body in a straight line from head to heels. Engage core and glutes.
- Step your right foot forward outside your right hand with knee at 90 degrees and heel down.
- Sink hips toward the ground to feel a stretch in the hip and groin.
- Hold briefly, then push off the front foot to return to plank.
- Alternate to the left side and repeat.
- Continue alternating for reps or time.
Coaching Tips
Form Cues
- Core tight throughout
- Heel planted on ground
- Hips square and level
- Knee tracks over toes
Breathing
Inhale as you step forward and lower, exhale as you return to plank.
Tempo
3-2-1
Range of Motion
Lower hips until stretch is felt in hip flexors with front knee at 90 degrees and back leg extended; return to full plank.
Safety
Safety Notes
- Avoid if acute knee pain
- Modify depth if limited hip mobility
- Keep back flat to protect lower back
- Use smaller steps for beginners
Spotting
Not needed; bodyweight exercise with no external load.
Common Mistakes
- Rushing the movement
- Letting hips rotate open
- Failing to engage core
- Heel lifting off ground
When to Avoid
- Acute knee injuries
- Severe hip impingement
Flexibility Needed
- Adequate hip flexion range
- Shoulder stability in plank
Build Up First
- Proficient plank hold
- Basic lunge form
Also known as
Spiderman Climb
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Spiderman Push-Up
Bodyweight
Chest, Triceps
TRX Spiderman Push-Up
Rings, Others
Chest, Shoulders
Balance Trainer Spiderman Push-Up
Balance Trainer
Chest, Triceps
Lateral Lunge Stretch
Bodyweight
Hamstrings
Kettlebell Walking Lunge
Kettlebell
Quads, Glutes
Medicine Ball Reverse Lunge
Medicine Ball
Glutes, Hamstrings
Smith Machine Reverse Lunge
Smith Machine
Glutes, Hamstrings
Balance Trainer Reverse Lunge
Balance Trainer
Glutes, Hamstrings
Sandbag Lunges
Others
Quads, Glutes
Medicine Ball Lunge
Medicine Ball
Quads, Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
