Walking Spiderman with Hip Lift & Overhead Reach
Walking Spiderman with Hip Lift & Overhead Reach is a unilateral mobility exercise training the hip, ankle, shoulder, and thoracic spine across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Ankle · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Lunge forward, slightly outside of straight in front.
- 2Both hands down on the ground, inside front leg.
- 3Lift knee off the ground, straighten out both legs and shift weight toward back heel.
- 4Bring knee back down to the ground.
- 5Rotate arm and torso toward front leg then bring it back to the middle.
- 6Rotate opposite arm torso away from front leg then bring it back to the middle.
- 7Drive through the ground to stand up tall.
- 8Alternate sides.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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