The Spider-Man Lunge exercise (which is also known as the Spiderman Climb) is a variation on the traditional lunge, a body weight exercise. This exercise works on the flexibility of your hips, hamstrings as well as lower back. In addition, the Spider-Man lunge also works on hamstring muscle strength. This exercise forms part of the Superhero workout.
In order to improve mobility – as well as assist with the hip pain – one exercise that is great to do all the time (mainly before and after running) is the Spider Man lunge. This one is not always the easiest for older adults however even if you’re not great at it, it will certainly help to open up your hips. You’ll especially notice its affects during your recovery from athletic activities.
How To Do The Spiderman Lunge Exercise
Adopt the classic push-up position with your hands directly under your shoulders, your legs straight as well as your abs braced. Lift your right foot straight off the floor and then bend your knee. Place your foot outside your right hand. Go back to your beginning position and after this lunge out with your left leg. Continue the process of alternating legs for a total of 20 reps.
Which Muscles Are Targeted With The Spider-Man Lunge Exercise?
The Spider Man lunge targets the following muscle groups:
- Chest,
- Core, and
- Legs.
This exercise is a phenomenal way to help with loosening up your groin.
What Are The Alternatives To The Spider Man Lunge?
If you don’t have great flexibility, be careful that you don’t overstretch. Bring your foot up halfway, and as your mobility improves, slowly work your way to bringing your foot up right next to your hand.
What Are The Benefits Of Lunges?
Here are some of the benefits of doing lunges:
- Weight Loss
Lunges are responsible for working the large muscle groups in your lower body, which builds lean muscle and lowers body fat. This can increase your resting metabolism, which gives you the opportunity to burn more calories as well as trim extra weight.
If you’re looking to lose a couple of extra kilos, why not push yourself to your outer limits by incorporating lunges in a high-intensity circuit training routine utilising heavy weights?
- Balance And Stability
Lunges are a lower body unilateral exercise as you work on each side of your body independently. The single-leg movements activate your stabilising muscles in order to develop balance, coordination as well as stability.
Working one leg at a time results in your body being less stable, which forces your spine and core to work harder in order to remain balanced.
- Alignment And Symmetry
Lunges are far better than bilateral exercises for rehabilitation as they can correct imbalances and misalignments in your body in order to make it more symmetrical.
If you have one side which is less strong or flexible, make sure that you spend a bit of additional time working on this side so that you don’t overcompensate or – alternatively – overuse the dominant side.
Contact Trifocus Fitness Academy
Want to learn more about lunges or become a personal trainer? If you do then you need to do our Personal Training Diploma. Follow this link for more information.
