Spiderman Lunge with Thoracic Rotation

Setup

Begin in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.

Movement

1. Reach your left foot forward and place it just outside your left hand. Your right leg should remain extended behind you, keeping your right knee off the ground.

2. With your right hand anchored firmly on the ground, reach your left hand toward the ceiling, rotating your upper back as you open your chest.

3. Follow your left hand with your eyes for a full range of motion. Pause for a moment at the top of the movement.

4. Return your left hand to the floor and step your left foot back to the starting plank position.

5. Repeat the movement on the opposite side, bringing your right foot to the outside of your right hand and rotating your right arm toward the sky.

Key Tips

• Keep your back flat: Engage your core throughout the movement to avoid arching your lower back.

• Control the rotation: Focus on rotation through the thoracic spine (upper back) rather than twisting from your hips.

• Deepen the stretch: Aim to sink your hips slightly toward the ground to maximize the hip flexor stretch, but keep your stance stable.