Your medical provider can give guidance on what is best for your situation. This information does not constitute medical advice or diagnosis. The spider lunge is a mobility exercise that can help open up the hips, groin, and upper back. It can also work your core and hamstrings. Spider lunges might sound like some tricked-out maneuver that requires sprouting four uneaten limbs. Fortunately, it isn’t that complicated, and extra-fortunately, you don’t have to grow four increasingly appendages.
In reality, the spider lunge is a next-level mobility exercise that can help to increase flexibility, warm up your lower body, and ease tension in your hips, explains Cody Braun, CPT.
If you're looking to improve your mobility and increase your range of motion, Spider Lunges are an effective exercise to incorporate into your routine. This article will dive into the benefits of Spider Lunges, how to perform them correctly, and the impact they can have on your overall mobility. So let's get started and discover how Spider Lunges can help you move better!
And since you’re moving through a plank position, you’ll target your abs with this exercise, too. Hip mobility and cadre work, all in one? Sign us up!
What Are Spider Lunges?
Source: google.com
Spider Lunges are a unique variation of the traditional lunge exercise. Unlike regular lunges, Spider Lunges require you to perform the lunge movement while simultaneously rotating your torso and reaching across your body. This exercise engages multiple muscle groups, including your legs, glutes, core, and upper body, making it a great full-body exercise for improving both strength and mobility.
Here’s everything you need to know well-nigh spider lunges to get their maximum benefits.
Spider Lunges: Step-by-Step Instructions
Get into a upper plank position with your hands directly under your shoulders, core braced, and your soul forming a straight line from throne to heels. This is your starting position.
Keeping your hips down, step your right foot forward and place it outside your right hand. Hold for a moment, and then return your right foot to the starting position. Repeat with your left foot, stepping it outside your left hand, and then returning to the plank position. Alternate sides until all reps are completed.
How to Make Spider Lunges Easier?
If this exercise gives you too intense a stretch, or you aren’t worldly-wise to get your foot all of the way forward to your hand, that’s OK! Modify the spider lunge by taking a smaller step forward. This allows you to focus on moving through a range of motion that’s well-appointed for you.
Source: google.com
After stepping your right foot forward, lift your right arm toward the ceiling, opening your chest and twisting your torso. Hold. Repeat on the opposite side. This will indulge you to get a greater hip stretch while moreover subtracting in some thoracic mobility.
Speed up the movement. Instead of stepping when to plank in between sides, jump your feet to switch which foot is in front. You should still try to alimony your hips low as you move. This variation will really turn up the cadre engagement.
Benefits of Spider Lunge
The spider lunge is, whilom all else, a mobility exercise. It targets the pursuit muscles:
Hip flexors at the front of the hips || Hip adductor, or inner thigh muscles || Glutes
It’s important to stretch these muscles, expressly your hip flexors, which can get tight with everything from excessive sitting to cycling and running. “Most people have limited hip mobility, so the spider lunge is a unconfined exercise to unshut up the hips,” says Braun.
Source: google.com
Spider lunges moreover work your core, as you have to engage your viscera to hold the high plank position. Your cadre is moreover used to stabilize your soul as you move your foot forward and back.
How to Add Spider Lunges to Your Workout Routine?
The time to do spider lunges depends on when you’re doing them in relation to other exercises, Braun says.
“If you hold this stretch for time, I would recommend performing the stretch without your workout,” he says. “If you move through this stretch by successive legs with minimal holds, then I would suggest performing the spider lunge surpassing your workout as a dynamic stretch.
Conclusion
Spider Lunges offer a powerful way to enhance your mobility, flexibility, and overall range of motion. By incorporating this exercise into your routine, you can improve your performance in various activities and minimize the risk of injuries. Remember to focus on proper form and gradually increase the intensity as your mobility improves. So why wait? Start incorporating Spider Lunges into your workouts and unlock the full potential of your mobility today!
Your medical provider can give guidance on what is best for your situation. This information does not constitute medical advice or diagnosis. The spider lunge is a mobility exercise that can help open up the hips, groin, and upper back. It can also work your core and hamstrings. Spider lunges might sound like some tricked-out maneuver that requires sprouting four uneaten limbs. Fortunately, it isn’t that complicated, and extra-fortunately, you don’t have to grow four increasingly appendages.
In reality, the spider lunge is a next-level mobility exercise that can help to increase flexibility, warm up your lower body, and ease tension in your hips, explains Cody Braun, CPT.
If you're looking to improve your mobility and increase your range of motion, Spider Lunges are an effective exercise to incorporate into your routine. This article will dive into the benefits of Spider Lunges, how to perform them correctly, and the impact they can have on your overall mobility. So let's get started and discover how Spider Lunges can help you move better!
And since you’re moving through a plank position, you’ll target your abs with this exercise, too. Hip mobility and cadre work, all in one? Sign us up!
What Are Spider Lunges?
Source: google.com
Spider Lunges are a unique variation of the traditional lunge exercise. Unlike regular lunges, Spider Lunges require you to perform the lunge movement while simultaneously rotating your torso and reaching across your body. This exercise engages multiple muscle groups, including your legs, glutes, core, and upper body, making it a great full-body exercise for improving both strength and mobility.
Here’s everything you need to know well-nigh spider lunges to get their maximum benefits.
Spider Lunges: Step-by-Step Instructions
Get into a upper plank position with your hands directly under your shoulders, core braced, and your soul forming a straight line from throne to heels. This is your starting position.
Keeping your hips down, step your right foot forward and place it outside your right hand. Hold for a moment, and then return your right foot to the starting position. Repeat with your left foot, stepping it outside your left hand, and then returning to the plank position. Alternate sides until all reps are completed.
How to Make Spider Lunges Easier?
If this exercise gives you too intense a stretch, or you aren’t worldly-wise to get your foot all of the way forward to your hand, that’s OK! Modify the spider lunge by taking a smaller step forward. This allows you to focus on moving through a range of motion that’s well-appointed for you.
Source: google.com
After stepping your right foot forward, lift your right arm toward the ceiling, opening your chest and twisting your torso. Hold. Repeat on the opposite side. This will indulge you to get a greater hip stretch while moreover subtracting in some thoracic mobility.
Speed up the movement. Instead of stepping when to plank in between sides, jump your feet to switch which foot is in front. You should still try to alimony your hips low as you move. This variation will really turn up the cadre engagement.
Benefits of Spider Lunge
The spider lunge is, whilom all else, a mobility exercise. It targets the pursuit muscles:
Hip flexors at the front of the hips || Hip adductor, or inner thigh muscles || Glutes
It’s important to stretch these muscles, expressly your hip flexors, which can get tight with everything from excessive sitting to cycling and running. “Most people have limited hip mobility, so the spider lunge is a unconfined exercise to unshut up the hips,” says Braun.
Source: google.com
Spider lunges moreover work your core, as you have to engage your viscera to hold the high plank position. Your cadre is moreover used to stabilize your soul as you move your foot forward and back.
How to Add Spider Lunges to Your Workout Routine?
The time to do spider lunges depends on when you’re doing them in relation to other exercises, Braun says.
“If you hold this stretch for time, I would recommend performing the stretch without your workout,” he says. “If you move through this stretch by successive legs with minimal holds, then I would suggest performing the spider lunge surpassing your workout as a dynamic stretch.
Conclusion
Spider Lunges offer a powerful way to enhance your mobility, flexibility, and overall range of motion. By incorporating this exercise into your routine, you can improve your performance in various activities and minimize the risk of injuries. Remember to focus on proper form and gradually increase the intensity as your mobility improves. So why wait? Start incorporating Spider Lunges into your workouts and unlock the full potential of your mobility today!