Spider lunge with T-rotation

The spider lunge with T-rotation is an exercise that produces a deep stretch in the glutes and hamstrings while also rotating and mobilizing the thoracic spine region. It is a great movement to include in a dynamic warm-up, or as mobility work anytime.

Benefits

  1. Great stretch for the hamstrings and glutes
  2. Hits areas, like thoracic mobility, that most stretches don't
  3. Improves coordination and body awareness
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Spider lunge with T-rotation Images

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Spider lunge with T-rotation Instructions

Spider lunge with T-rotation muscle diagram