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Full body

Spiderman Lunge with Rotation

The Spiderman Lunge with Rotation is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: hip flexors 16%, hamstrings (biceps femoris) 12% and gluteus maximus 12%.

Level: IntermediateEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Start in a high plank on a mat with the hands under the shoulders.
  2. Step one foot forward to land outside the same-side hand.
  3. Sink the hips low and keep the back leg straight.
  4. Lift the inside hand and rotate the chest open to reach it toward the ceiling, following it with the eyes, breathing out.
  5. Return the hand, step back to the plank and switch sides, continuing for 45 to 60 seconds.

Tips

  • Press the back heel away to feel the stretch in the front of the back hip.
  • Keep the planted arm straight and pushing the floor away.

Common mistakes

  • Letting the back knee drop and the hips rise.
  • Rotating from the lower back instead of the upper back.

Muscles worked by the Spiderman Lunge with Rotation

  • Hip flexors Primary16%
  • Hamstrings (biceps femoris) Primary12%
  • Gluteus maximus Secondary12%
  • Adductors Secondary10%
  • Hamstrings (semitendinosus/-membranosus) Secondary10%
  • Obliques Secondary8%
  • Quads (rectus femoris) Minor8%
  • Spinal erectors (lower back) Minor8%
  • Calves (gastrocnemius) Minor6%
  • Front delts Stabilizer4%
  • Lats (upper) Stabilizer3%
  • Mid chest Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Multi-joint warm-up sequences (lunges with a twist, inchworms, sun salutations) move the hips, hamstrings, spine and shoulders in one flow.

Spiderman Lunge with Rotation alternatives

Same equipment

Easier

Frequently asked questions

What muscles does the Spiderman Lunge with Rotation work?

Mainly the hip flexors and hamstrings (biceps femoris). The gluteus maximus, adductors, hamstrings (semitendinosus/-membranosus) and obliques assist.

Is the Spiderman Lunge with Rotation good for beginners?

The Spiderman Lunge with Rotation is rated intermediate. If you are new, learn the Walking Lunge with Twist first and build up from there.

What is a good alternative to the Spiderman Lunge with Rotation?

For example the Walking Lunge with Twist, Inchworm and Walking Quad Stretch. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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