quads
Spiderman lunge
Mobilize the hips and open the groin.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Start in a high plank with your hands under your shoulders.
- Step one foot up to land beside your hand.
- Sink your hips for a moment, then return and switch sides.
- Continue for 8 to 10 reps per side.
Beginner tips
- Start slow and controlled.
- Keep the movement smooth.
- Gradually increase your range.
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