Spiderman Stretch
A plank-to-lunge hip opener: one foot steps outside the same-side hand while the trail leg stays long.
How to do it
- Set a high plank with hands under the shoulders and a straight line from head to heels.
- Brace the trunk so the hips stay level and do not pike or sag.
- Step one foot forward and plant it outside the same-side hand, heel down.
- Keep the trail leg long and the hips low so the front of that hip opens.
- Hold the open stance briefly, then return the foot to the plank.
- Alternate sides, left and right.
Key technique cue
Hips low, back leg straight; foot outside the hand, heel down.
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 instead of keeping that leg long.
- ✕ Shrugging the shoulders so the hands drift forward of the shoulders.
Benefits
- ✓ 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 sessions.
- ✓ The alternating rhythm is easy to repeat and keeps the movement flowing.
About the 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. It works as a modified runner's stretch, targeting the iliopsoas on the trail leg plus the hamstrings and glutes on the folded front leg. It is done as an alternating plank version, not a static hold with a twist. It is a floor mobility drill for hip-open warm-ups, lunge prep, and bodyweight stretch routines where the start pose is a clean high plank.
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