The Spiderman Stretch – Fitness How-To Series #1

The Spiderman stretching exercise is an amazing one to include in your warmup routine. It helps your hamstring, quad, and hip flexor muscles lengthen and will allow you a wider mobility range which will, in turn, help you with your form and prevent groin injuries while working out.

This superhero exercise is particularly good because it will develop mobility on both hips while preventing your back from arching. Not only is the Spiderman awesome during warmup, but it can also be performed between lifts (staying active is always good, even when you are resting your muscles). Athletes tend to be quite lazy when it comes to stretching, we all know that. But if you want to improve your flexibility and reduce the risk of injuries, stretch those muscles!

The Spiderman Stretch - Step By Step

Recommended sets/reps: 10 reps on each side.

You absolutely want to push your hips as forward as you can and remain as straight as possible. Your body should not be shifting on the side of the active leg.

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Bonus: The Spiderman Stretch With Rotation

This time around we will perform a little variation of the standard spiderman stretch by adding a rotation movement. This will allow us to better stretch our hamstrings.

Recommended sets/reps: 10 reps on each side with 2 core rotations.

Final Words

Flexibility is an often overlooked aspect of fitness. I actually don’t know a single sport where it is useless to improve it. 

Flexibility is an essential component of quickness, agility, and even strength. If you’re an aspiring athlete, I assure you that you can, and will see great results from incorporating stretching exercises such as the Spiderman into your routine. 

Become harder, better, faster, stronger while keeping those injuries at bay with these amazing Spiderman stretches!

Jonathan Roussel
Jonathan Roussel
Jonathan Roussel is a former Dallas Cowboys cheerleader and Indigo League champion. He now chases the dream to become a part-time Jedi Master like Gandalf. He means to reach his goals by sleeping 14 hours a day and eating pineapple pizzas.