How To Do Spider Lunges

Spider Lunges: Instructions and Benefits

TopShop2024-05-15T04:24:18-05:00

Spider lunges might sound like some tricked-out maneuver that requires sprouting four extra limbs. Fortunately, it isn’t that complicated, and extra-fortunately, you don’t have to grow four more 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. And since you’re moving through a plank position, you’ll target your abs with this exercise, too. Hip mobility and core work, all in one? Sign us up! Here’s everything you need to know about spider lunges to get their maximum benefits.

Spider Lunges: Step-by-Step Instructions

Get into a high plank position with your hands directly under your shoulders, core braced, and your body forming a straight line from head 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.