Spider-Man Climb Exercise


The Spider-Man Climb Exercise is great for increasing and maintaining strength and mobility in your core while also building hip mobility.

The Spider-Man Climb Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.


Figure 1.  Spider-Man Climb Exercise Video.



  • Start in a push-up position – with your hands and toes on the ground, your legs and back straight, forming a straight line from your ears to your ankles.  The heels of your hands should be beneath your shoulders with your palms flat on the floor.
  • Lift your left foot off the floor, bring your knee up to your left elbow, and touch your foot to the ground.
  • Return your leg to the starting position and repeat on the other side.
  • Repeat for the desired number of repetitions with each leg.


Keep your back straight and your abdominal muscles engaged, press the whole of your hands firmly into the floor.

Try to limit the movement of your pelvis, using mostly your hips to lift your legs.

Keep your shoulder blades pulled down throughout (keep them away from your ears).  Push your shoulder blades away from each other in “plus” position (as far forwards as possible).

Keep your head in a neutral position.

You should feel it working your abdominal muscles, obliques and hip flexors.



If, at first, you find this exercise difficult, try the same movement but with your hands on a step or bench.  This will give you more room to lift your legs if you lack hip mobility.


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