The Spiderman Lunge is one of my favorite dynamic flexibility/joint mobility exercises for a few reasons. One, it promotes hip flexibility and mobility with emphasis on lengthening the hip flexors. Two, it promotes thoracic mobility as the emphasis is on forcing the chest up in the bottom position of the lunge. Three, it promotes ankle mobility.
In the following video I give you three different versions: the basic Spiderman Lunge, the Spiderman Lunge w/Hip Extension and the Spiderman Lunge w/Thoracic Extension. Try a set of 5-6 reps on each leg on each as part of your next lower body warm up.
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