Fast Spider Lunges

Muscles worked: Legs & Glutes, Glutes & Hips, Inner Thighs & Hips · Also: Calves

Fast Spider Lunges are a quick, low lunge drill: from a plank-like position you drive each knee out wide toward the elbow on the same side, alternating fast.

Stay low and keep your core braced so your hips do not rock side to side as the knees drive forward. This is a conditioning move, so keep the pace quick but the form honest — slow down the moment your hips start sagging.

How to do it

1. Start in a plank-like position with your core braced.
2. Drive one knee out wide toward the elbow on the same side, staying low.
3. Return and drive the other knee out wide, alternating fast.
4. Keep your hips from rocking side to side as the knees drive forward.
5. Keep the pace quick but the form honest — slow down the moment your hips start sagging.

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.