Lunge with a reach
Also called world's greatest stretch, spiderman lunge with rotation
- Works
- Front of the hip · iliopsoas and rectus femoris
- Back of the thigh · hamstrings
- Middle of the back and spine · thoracic spine and its muscles
- Inner thigh · adductors
- Needs
- No equipment
Setup
Step one foot forward into a long lunge. Put both hands on the floor inside the front foot. The back knee can rest on the floor.
Steps
- Lower your front elbow toward the inside of your front foot.
- Lift that arm and reach it up to the ceiling, turning your chest.
- Bring the hand back down.
- Straighten the front leg a little to stretch the back of the thigh.
- Do all reps, then change legs.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the front of the back hip, the inner thigh and your middle back.
Common mistakes
- Rushing through the parts.
- Letting the front knee fall inward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.