Alternating Spider Man Step In
The Alternating Spider Man Step In mainly works the core, with help from the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Spider Man Step In Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Glutes (gluteus maximus)
How to do the Alternating Spider Man Step In
Setup
Start in a high plank position with your hands directly under your shoulders, body in a straight line from head to heels. Engage your core.
Movement
Exhale and step your right foot forward to the outside of your right hand. Aim to place your foot flat on the floor, keeping your back leg extended.
Pause for a brief moment to feel a stretch in your hips and hamstrings, while maintaining a strong, stable plank upper body.
Press through your right foot to return it to the starting position.
Immediately repeat the movement with your left leg, bringing your left foot forward to the outside of your left hand.
Tips
Keep your hips low throughout the movement; avoid piking them toward the ceiling.
Focus on controlling the movement rather than speed.
Alternating Spider Man Step In FAQs
What muscles does the Alternating Spider Man Step In work?
The Alternating Spider Man Step In mainly works the core, with help from the quads and glutes & hips. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Spider Man Step In?
None. The Alternating Spider Man Step In is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Spider Man Step In go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.