Improving hip external rotation and flexion can also have the downstream effects of improving your posture in general, and helping you avoid lower back pain. This superhero exercise is excellent because it will develop mobility on both hips while preventing your back from arching.

While the definition of the spiderman stretch is up for debate, the exact variation is not so important as the main intent of the exercise. While you’re in the spiderman stretch position, you can add some thoracic spine mobility to the drill by reaching the arm (same side as the front leg). Bring your front leg back to the top of a push-up position, and alternate legs for anywhere from 5 to 10 reps each leg.

LOOK FOR MORE SPIDER-MAN ROLE PLAY GEAR: Attach to Web Bolt Blaster for an extreme web blasting experience. Spiderman has really impressive hip mobility, which allows him to comfortably get into positions like this.

All audio, visual and textual content on this site (including all names, characters, images, trademarks and logos) are protected by trademarks, copyrights and other Intellectual Property rights owned by Hasbro or its subsidiaries, licensors, licensees, suppliers and accounts. You can oscillate between reaching to the sky and then bringing the arm down to sink deeper into the squat pattern. She holds a Master's Degree in Physical Activity for Health which she obtained at the University of Edinburgh.

I’ll admit it can be kind of a pain to set up and you may get some weird looks, but it’s a solid option to take things deeper. If you’re an aspiring athlete, I assure you that you can and will see great results from incorporating stretching exercises such as the Spiderman into your routine. For me, the “spiderman stretch” refers to any exercise where one leg is in the bottom of a squat position while the other reaches back and both hands are inside the leg.

It helps your hamstring, quad, and hip flexor muscles lengthen and will allow you a wider mobility range which will, in turn, help you with your form and prevent groin injuries while working out. With this Stretch Shot Blaster, kids can imagine they are thwarting villains with powerful new webs. Imagine swinging into the newest Spider-Man adventure with Spider-Man figures, vehicles, and roleplay items inspired by the Spider-Man universe. It’s the same as the spiderman with t-spine rotation, but at the end of the movement, you straighten the front leg to get a hamstring stretch. One leg is both flexed (like the bottom of a squat) and externally rotated, which means you’re actively shoving the leg outward to improve your hip external rotation.

The Spiderman is awesome during warmup, but it can also be performed between lifts (staying active is always good, even when you are resting your muscles).