Exercise Guide

How To Do Spiderman Lunges Properly

Did you know that you can increase your hip flexibility by incorporating spiderman lunges in your workout regimen?

This lunge variation work through the hamstrings and lower back muscles. That’s why it is known as the superhero training in fitness circles.

Also known as the spiderman climb, the exercise increases mobility while strengthening your back. You get lots of explosive power from the workout if you are into sports.

Here is how you do the workout.

How To Do Spiderman Lunges

  • Set yourself up for a pushup with your hands directly beneath your shoulders and your stomach and glutes taut.
  • Make a shift to the right side of your body with your right leg.
  • Sink into your right hip with your right leg.
  • While shifting your weight onto your shoulders, quickly return to a plank posture with your right leg.
  • Simultaneously hop your left leg slightly outside of the hand you are holding.
  • Jump one more time, this time around with your left leg outside of your right hand and your right leg near your right hand.
  • Take a deep breath and let go of your right thigh.
  • Keep your back straight.
  • Raise your left hand.
  • Repeat the entire move, culminating with your right leg next to your right hand this time.
  • For 40 seconds, go through the pattern, then take a 20-second break.
  • Perform a total of three sets.


Spiderman lunges are a flexibility exercise targeting your lower body. Here are the muscles targeted when performing this lunge.


Hamstrings control your movement when performing the lunge. Since they are skeletal muscles, they enable you to jump, walk or jump.


The hip flexors located on the front of your thighs aid in lower body movement. Rotating the hips, walking, bending and kicking depend on hip flexors.


Quads help you push out of the bottom of the exercise and straighten your knees and hips during the lunge.


They are also known as erector spinae muscles. They aid in supporting the spine and the muscles of the glutes. The lower back flexes, bends forward and archs during exercise.

Other muscles on target include:

  • Adductors
  • Chest
  • Glutes


Easy yet so convenient, spiderman lunges are excellent bodyweight exercises. The following are the benefits of this exercise.


Spiderman variation targets the hamstrings and hip flexors. These two muscles, by design, increase hip and knee movement.


The more you work out, the stronger your hips become.


Lunges feed the hips with explosive power, which is good for the athlete. They maximize fully on hip mobility by pushing the link from the lower body to the end.


Lunges help build lean muscle and burn fat. An increase in resting metabolic rate is crucial in helping you burn more calories as well as lose weight.

You can include lunges into a high-intensity circuit training routine with heavy weights if you’re aiming to lose weight.


When performing lunges, you isolate the lower body on either side. Single-leg motions work your stabilizing muscles to improve your coordination, balance, and stability.

The spine and core must work harder to maintain balance when working on just one leg at a time.


Due to the fact that lunges can address imbalances and misalignments in your body, they are superior for rehabilitation.

They deploy equal tension on both the dominant and weaker side.


What alternatives are there for spiderman lunges? Are they as good as the lunges?

All these questions are valid, and the truth is that there are fantastic alternatives to this workout. Here they are.


The side-to-side lunge is an excellent exercise helping you improve your balance.


  • Start with your feet should be wide apart.
  • Face forward as you hold a dumbbell in front of your chest.
  • As you lower your body, bend the knee of your right leg and push the butt of your right side toward the floor.
  • Keep your left leg straight and your left foot flat on the ground as you stand.
  • If you are unable to stand on your right leg, shift your weight to your left leg.
  • Alternate between the two sides back and forth.


The walking lunge is one of the best exercises for the lower body, yet it remains underutilized. It is one of the most effective exercises for building strength in the legs, hams, and glutes.

As a mobility exercise, it’s particularly beneficial because it balances the majority of the kinetic chain.


  • Place your hands on your hips and keep your feet shoulder-width apart as you stand straight.
  • Take a big step forward with one of your legs.
  • Keep your opposite foot in the same position as your front foot.
  • As you do this, lower your body toward the ground by bending your knees.
  • Throughout the exercise, make sure to maintain a straight back.
  • Continue to lower yourself until your front knee is just above the floor.
  • It’s important to keep your front leg bent 90 degrees at the knee.
  • Lower your front heel and extend your knees to return to the starting posture.
  • Repeat with the other leg, pausing between each repetition.
  • You complete one rep when you lunge with both legs.


Lunges are a common workout in the fitness world. They are indicative of strong stability muscle. But you could be making the following mistakes.

  • Very long and short lunges.
  • Aligning the feet on the same line, thereby affecting stability.
  • Knee falls in front of the shaky knee.
  • Leaning forward or back with the front foot.
  • Placing the rear knee far down which takes away leg strength.
  • Low placement of the back knee distributes weight in an unbalanced manner.
  • Hard pushing against the floor.


Spiderman lunges are phenomenal exercises you would want to add to your workout. They put to the test your stability muscles such as the quads, glutes and core muscles. In addition, there are many different reasons to perform lunges, including rehabilitation after an accident or just to increase strength in the butt. These reasons are good enough for you to include the workout in your training routine.


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