How do I find Lagree near me?

Use our search tool at LagreeNearMe.com to find Lagree fitness studios near you. Simply enter your city, state, or zip code to discover certified Lagree studios in your area with reviews, pricing, and amenities.

What is a Lagree workout?

Lagree is a high-intensity, low-impact fitness method created by Sebastien Lagree. It's performed on the patented Megaformer machine and combines strength training, cardio, and flexibility in a 45-50 minute class that burns up to 500+ calories.

How much does a Lagree class cost?

Lagree class prices vary by studio and location. Most studios offer intro packages ranging from $20-40 for first-time clients. Regular drop-in classes typically cost $30-45, while monthly memberships range from $200-400 depending on the market.

What is the difference between Lagree and Pilates?

While both are low-impact, Lagree is much more intense than traditional Pilates. Lagree uses the Megaformer machine (not a Reformer), focuses on slow controlled movements with constant tension, and provides a full cardio and strength workout. Pilates is typically slower-paced and focuses more on flexibility.

Is Lagree good for beginners?

Yes! Lagree is suitable for all fitness levels. The Megaformer allows you to adjust resistance and modify exercises. Most studios near you offer beginner-friendly classes and instructors will guide you through proper form. Many first-timers are surprised they can complete the full class.

Lagree Spider Kick: Glute Form, Variations, Springs, and Common Mistakes

A practical guide to Lagree spider kick form, glute targeting, spring load, variations, modifications, and common beginner mistakes.

2026-06-09

Lagree spider kick is a glute-focused move that can humble even strong clients because it combines pressing power with full-body stability. The working leg gets the headline, but the core, shoulders, triceps, and lats have to keep the rest of the body from leaking energy.

Official Lagree video pages list Spider Kicks plus related variations like flying spider kick, side spider lunge, side spider pulse, and side spider kick. That tells you the move is a family, not one universal setup.

> **Key Takeaways**
> - [Lagree spider kick is mainly a glute and hamstring move](#lagree-spider-kick-form-the-basic-idea)
> - [Spring load depends on the studio setup](#lagree-spider-kick-springs-and-tempo)
> - [Side, flying, and pulse variations change the difficulty](#lagree-spider-kick-variations)
> - [If you do not feel glutes, check hips and foot placement first](#why-you-may-not-feel-lagree-spider-kick-in-your-glutes)

## Lagree Spider Kick Form: The Basic Idea

Spider kick usually puts one leg in a pressing role while the rest of the body stabilizes on the Megaformer. The goal is not to kick fast. The goal is to press with control while keeping the pelvis and spine organized.

DriveTrain Fitness describes the Lagree spider kick as a heavy pressing movement that activates glutes and hamstrings while the core, shoulders, and triceps stabilize. That matches what most clients feel when the setup is clean.

| Form cue | What to do | What to avoid |
|---|---|---|
| Square the hips | Keep both hip points organized | Twisting open to get more range |
| Press through the working leg | Use glute and hamstring power | Snapping from the knee |
| Keep ribs tucked | Brace without rounding hard | Dumping into the low back |
| Push the floor away | Keep shoulders active | Collapsing into wrists or neck |
| Move slowly | Control out and in | Letting the carriage rebound |

If you are building leg strength generally, read [Lagree Legs Results](/blog/lagree-legs-results-timeline).

## What Muscles Lagree Spider Kick Works

Spider kick primarily targets the glutes and hamstrings. The exact emphasis depends on foot placement, hip angle, spring load, and whether the class is using a standard, side, flying, or pulse version.

It also uses more than the working leg:

1. **Glutes** press and control the working leg.
2. **Hamstrings** assist hip extension and knee control.
3. **Core** keeps the torso from twisting.
4. **Shoulders and triceps** stabilize the frame.
5. **Lats** help keep the upper body connected.

If your arms fatigue first, you may still be doing the move, but you may need a setup tweak so the lower body gets the main work.

## Lagree Spider Kick Springs and Tempo

There is no single official spring load for every spider kick class. Spring color systems vary by machine and studio. One public studio demo describes spider kick as a heavy pressing movement commonly done on 1 red and 2 yellow springs, while official Lagree video pages focus on the exercise and variations rather than prescribing one universal load.

Use this table as a decision guide, not a command:

| Spring feel | What it can mean | Fix to ask for |
|---|---|---|
| Too light and shaky | Hard to control the carriage | Smaller range or more support |
| Too heavy and stuck | You may push from the knee or low back | Instructor-approved adjustment |
| Smooth but hard | Likely useful working tension | Keep tempo slow and clean |

For spring basics across Lagree moves, use the [Lagree Spring Load Guide](/blog/lagree-spring-load-guide-colors-weight-feel-adjustments).

## Lagree Spider Kick Variations

Spider kick variations change the angle, stability, range, and muscle emphasis. Official Lagree video pages list several related spider patterns, which is why one studio’s spider kick may not look exactly like another’s.

| Variation | What changes | Difficulty note |
|---|---|---|
| Spider kick | Base pressing pattern | Learn this before chasing speed |
| Side spider kick | More side-body and hip control | Often harder to square hips |
| Flying spider kick | More instability and upper-body demand | Advanced for many clients |
| Spider kick pulse | Smaller repeated range | Burns fast, easy to rush |
| Side spider lunge | More lunge-style leg demand | Requires strong alignment |
| Side spider twist | Adds rotation | Best after base control is clean |

If a class adds twisting, treat it as a progression. Rotation exposes weak setup fast.

## Why You May Not Feel Lagree Spider Kick in Your Glutes

A common complaint is: “Everyone says this is glutes, but I feel nothing there.” Usually the issue is setup, not effort.

Check these first:

- The working foot may be too far forward or too far back.
- The hips may be opening instead of staying square.
- The low back may be arching to fake the press.
- The supporting side may be collapsing.
- The tempo may be too fast to feel the target muscle.

Ask the instructor for one foot-placement cue and one hip cue. Do not try to fix five things at once.

## Lagree Spider Kick Modifications and Common Mistakes

Good modifications make spider kick more targeted, not easier in a lazy way.

Try:

1. Shorter range.
2. Slower return.
3. More stable hand placement.
4. A spring adjustment.
5. A non-twisting version.
6. A simpler lunge or carriage kick pattern.

Common mistakes include locking the knee, arching the low back, shrugging the shoulders, opening the hips, and bouncing the carriage. If the move turns into a fast kick, you have lost the Lagree part.

For related lower-body move patterns, see [Lagree Lunge Variations](/blog/lagree-lunge-variations-runners-lunge-super-lunge-elevator-lunge).

## Lagree Spider Kick FAQs

**Is spider kick a glute move?**

Yes. It is usually programmed as a glute and hamstring move, though the core and upper body stabilize heavily.

**Why do my shoulders work during spider kick?**

Your shoulders help hold the frame. Some effort is normal, but neck gripping or shoulder collapse means the setup needs attention.

**Are flying spider kicks advanced?**

Often, yes. Flying and twisting versions add instability and should come after the base press is clean.

**Should spider kick be fast?**

No. Slow pressing and slow return are the point. Fast kicking usually means momentum is taking over.

Frequently Asked Questions

What is a spider kick in Lagree?

A spider kick is a Lagree lower-body move that usually targets glutes and hamstrings while the core and upper body stabilize on the machine.

What muscles does Lagree spider kick work?

Spider kick primarily works glutes and hamstrings, with core, shoulders, triceps, and lats helping stabilize the position.

What springs are used for spider kick?

Spring load varies by studio and machine. One public studio demo describes 1 red and 2 yellow springs, but your instructor’s setup is the source of truth.

Why do I not feel spider kick in my glutes?

You may be pushing from the low back, knee, or arms. Shorten range, square the hips, slow down, and ask the coach to adjust foot placement.

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