‘Spiderman’ lunges

Improve your flexibility by doing this stretch before and after exercise

'Spiderman' lunges

Source: Best Health Magazine, September 2009; Illustration by Kagan McLeod

These moves stretch your groin and adductors, the small muscles along the inside of the tops of your legs all the way down the thighs. That improves flexibility, says Toronto certified strength and conditioning specialist Craig Ballantyne, author of Turbulence Training. Do this stretch every day and before exercise.


On hands and toes, tighten abs; lift left foot and bring it up toward left hand. Right leg stays extended behind you. (Beginners should go halfway between the arm and the waist. As mobility increases, move foot up to the hand.) Hold for two seconds. Return to the start and stretch right leg forward. Complete six full sets.

This article originally appeared in the September 2009 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!