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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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