Exercise of the Week: Spider-Man Stretch | STACK
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

Exercise of the Week: Spider-Man Stretch

February 16, 2011

Flexibility should be a critical component of every training program—one that every athlete should strive to improve. You can actually increase your speed and strength by simply improving your hip mobility, which is achieved through stretching the surrounding muscles.

Mike Boyle, co-founder of Mike Boyle Strength and Conditioning, advocates using the Spider-Man Stretch to improve hip flexibility. This stretch simultaneously lengthens multiple muscle groups in both legs and also stretches the groin. With continued use of this exercise, flexibility for all muscles near the hips should increase, contributing to speed and strength gains and helping to prevent injury.

To make flexibility training more time efficient and to keep the athletes constantly moving in the weight room, Boyle has them perform the Spider-Man Stretch between sets of explosive exercises, like Olympic Lifts.

Check out the video above to learn more about the Spider-Man Stretch.

  • Assume Push-Up position
  • Step forward with left leg to outside of left hand
  • Drive hips forward into stretch, holding for two seconds
  • Return to start position and repeat with right leg
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x5 each leg

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Patrick Peterson's Yoga Workout

Are Tight Hips Slowing You Down?

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Dig Like a Pro: Exercises for Volleyball Mobility

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

The Most Important Muscle You've Never Heard Of

Improve Your Balance with Stability Ball Exercises

Go the Distance With This Baseball Yoga Warm-Up

3 Yoga Twists to Keep You on the Field and Improve Your Game

4 Goals and 23 Movements for an Effective Athletic Warm-Up

Dynamic Warm-Up Exercises for a Safe, Effective Workout

6 Thoracic Spine Exercises to Improve Mobility

Why and When You Need to Change Your Pre-Game Warm-Up Routine

3 Tips To Make Your Stretching Routine More Effective

Why Athletes Should Practice Yoga

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Add Warrior Poses to Your In-Season Training

Fundamentals of a Pre-Workout Warm-Up

Stay Pain-Free With These Advanced Stretches

Must-Have Additions to Your Baseball Stretching Routine

Why Football Players Must Perform Movement Preparation Warm-Ups

Pro Secrets, Revealed: The Perfect Workout Warm-Up

12 Dynamic Stretches Football Players Must Do

These 9 Exercises Will Improve Your Hip Mobility

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Increase Your Flexibility Without Stretching

Best Exercises for Improving Joint Mobility

Dynamic Warm-Up Exercises Done the Right Way

Animal Flow Scorpion Reach for Injury Prevention

The Importance of Recovery Workouts

The Best Stretching Exercise for You

Why You Shouldn't Stretch 24 Hours Before a Game

You're Doing It Wrong: The Warm-Up

Balance Exercises That Are Game-Changers

Flexibility for Cross Country From the Ground Up

Green Bay Packers Discover Football's Fountain of Youth

Find Your Effective Pregame Basketball Warm-Up

How to Fix 4 Common Tight Areas in Your Body

A Tight Back May Hurt Your Performance and Health

Reducing Tight Hamstrings without Stretching for Hockey Players

Improve Your Back and Core Flexibility With a Physioball

3 Exercises That Fix Common Baseball Hip Mobility Issues

Mobility Training for Hockey Goalies