Spider Lunge with Rotation
How to Do It
From a plank, step one foot to the outside of the same-side hand into a deep lunge, back leg long and hips low. Reach the inside arm under and through, then rotate it up toward the ceiling, opening the chest and following the hand with your eyes. Return the hand down and step back to plank. Alternate sides.
Why It Works
Dynamically loads the lead-leg hip flexors and adductors into deep flexion while the rotation mobilizes the thoracic spine and lengthens the obliques, raising tissue temperature and joint range before loading.
Hockey Transfer
Prepares the deep hip and groin range used in the wide stride and crossovers, and the t-spine rotation needed to wind up into shots; reduces early-session groin/hip strain risk.
Coaching Cues
- "Drop the back hip"
- "reach tall, eyes follow the hand"
- "long spine, not crunched"
Common Mistakes
Rushing the rotation; back knee bouncing on the floor; rounding the low back instead of rotating the t-spine
Progression / Regression
2-sec hold at end range
drop the back knee for support
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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