Beginner
Tier C in StretchSpiderman Lunge Stretch
World's Greatest Stretch
2sets
5reps /side
15srest
~3.7kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inFront thighs
Joints moving smoothly through a bigger range; a mild stretch, never pinching.
Key cue (the coach says it during the set)“Move slowly and stay in control.”
Tempo · Slow and smooth
Feel it somewhere else? Fix it like this
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Keep the back knee off the floor and the back leg active for a deeper hip-flexor stretch.
- Move slowly and pause briefly in each position.
Common mistakes
- Rushing through the positions without reaching your end range.
Breathing
Exhale as you sink into each position and as you rotate open.