Spiderman lunge w/ rotation

The Spiderman lunge with rotation is a bodyweight warm-up movement that combines a deep lunge step with a torso twist. It opens up the hips, groin, and mid-back while building balance and control through the legs and core. Use it before squats, running, or any lower-body session.

Start in a tall plank or high push-up position: hands under your shoulders, arms straight, feet together, body in a straight line from head to heels. Keep your neck neutral and your hands pressed firmly into the floor.

Step your right foot up and place it just outside your right hand. Keep the back leg straight and your hips low. Reach your right arm toward the ceiling, following your hand with your eyes, and rotate through your upper back. Bring your hand back down, step your foot back to the starting position, then repeat on the left side. Continue alternating sides for the prescribed reps or distance.

Inhale as you step forward; exhale as you rotate. Brace your midsection lightly so your lower back does not sag or overarch. Easier: keep the back knee on the floor and use a smaller twist. Harder: add a slow tempo, hold the rotation for a few seconds, or move through the reps without letting your hips rise.

Fault: The front heel lifts and the knee caves inward. Fix: Press the whole front foot into the floor and track the knee over the middle of the foot.

Fault: The hips shoot up and the back rounds. Fix: Keep the back leg long and your chest forward; lower the hips so your body stays close to the same height throughout.

Fault: The rotation comes only from the lower back. Fix: Turn from the rib cage and upper back, reaching the arm toward the ceiling while keeping the hips stable.

Fault: The hands are too far forward or behind the shoulders. Fix: Set your hands directly under your shoulders so your base stays solid as you step and rotate.