Spiderman Stretch

The player steps one foot far forward into a deep lunge. The front knee is above the ankle and the back leg extends behind, straight or slightly bent. The hands are placed on the floor inside the front foot; the body weight shifts forward and down to bring the hips toward the floor. Optionally, the front elbow can also be lowered to the floor.

The stretch should be felt in the groin/inner thigh of the front leg and in the hip flexor of the back leg. Keep the back flat and deepen the stretch by pushing the hips slightly forward. Switch sides when the time is up.