The Spiderman Stretch | Fitness How-To Series #1

spiderman stretch

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.
  • Step #1: Assume a standard push-up position
  • Step #2: Drive your right knee up to your right shoulder and place your right foot outside of your right hand. Make sure your foot is flat on the ground.
  • Step #3: Drive your hips forward and maintain this position for a good 5 seconds. Your left knee should touch the ground.
  • Step #4: Repeat on the other side and alternate left/right between each rep.

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.
  • Step #1: Once again, assume a standard push-up position
  • Step #2: Drive your right knee up to your right shoulder and place your right foot outside of your right hand. Make sure your foot is flat on the ground.
  • Step #3: Raise your right arm up while rotating your core. Make sure your left foot is firmly flat on the ground.
  • Step #4: Go back to the standard Spiderman stretch position and raise your left arm up while once again, rotating your core.
  • Step #5: Switch legs and repeat the exercise on the other side while alternating left/right between each rep.

The Spiderman Stretch - 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!

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