Lizard Lunge
Lizard Lunge Exercise Description
The Lizard Lunge (beginner) is a floor-based hip opener that targets the hip flexors of the trailing leg (iliopsoas, rectus femoris) and the adductors of the lead leg. It places the front foot outside the hands in a deep lunge while keeping the spine long and the pelvis controlled. Done with the back knee down and hands elevated if needed, it’s a joint-friendly way to improve hip mobility for daily movements that require stepping, squatting, and lunging. Proper alignment—knee tracking over toes, neutral spine, and a light posterior pelvic tilt—helps you feel the stretch in the front of the hip rather than the lower back. You should feel a firm, comfortable stretch with steady breathing, never pain or pinching.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Adductor Longus, Adductor Magnus
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Other
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lizard Lunge Exercise
‘- Start in a half-kneeling lunge: right foot forward, left knee on the floor.
– Walk both hands to the inside of the right foot; place the right foot slightly to the right so it’s outside the right hand.
– Plant the whole front foot; let the knee track with the second toe (avoid collapsing inward).
– Position hands under shoulders on the floor or on blocks/bench to reduce depth.
– Lengthen your spine from head to tail; keep ribs stacked over pelvis and shoulders away from ears.
– Lightly posteriorly tilt the pelvis (tuck tail) to bias a stretch in the front of the left hip; avoid arching the lower back.
– Keep the back leg long behind you with toes tucked or untucked; hips square to the front.
– Breathe smoothly and hold a comfortable stretch; adjust depth without forcing range.
– Return to kneeling, then switch sides.
Lizard Lunge Tips
‘- Start in a stable half-kneeling lunge with the front foot flat and the back knee on the floor.
– Step the front foot slightly to the side so it lands outside the front hand.
– Let the front knee track in line with the second toe and avoid it collapsing inward.
– Place your hands directly under your shoulders; use blocks or a bench under the hands to reduce depth if needed.
– Lengthen your spine from head to tail, keeping ribs stacked over the pelvis and shoulders away from the ears.
– Lightly tuck your tail (posterior pelvic tilt) to feel the stretch in the front of the back hip instead of the lower back.
– Keep the back leg long behind you with toes tucked or untucked and hips squared to the front.
– Breathe smoothly and aim for a firm, comfortable stretch, not pain or pinching.
– Adjust how deep you go into the lunge instead of forcing extra range.
– Return to kneeling, then switch sides to repeat on the other leg.
Lizard Lunge Beginner Introduction
The Lizard Lunge (beginner) is a ground-based stretch built around a deep lunge shape, with the front foot set wider to the side of the hands. In this posture, the front leg bends while the back leg extends behind with the knee resting on the floor, creating a gentle opening through the hip flexors and front of the thigh on the rear leg, as well as the inner thigh of the front leg. This kind of hip-focused position can support easier stepping, squatting, and lunging in daily life by giving the hips more room to move.
The upper body stays elongated from head to tailbone, with the ribs settled over the pelvis so the back feels supported rather than compressed. A small tuck of the tailbone encourages the stretch to settle into the front of the hip instead of the lower back. Hands can rest on the floor or on raised support, such as blocks or a bench, to reduce how low the body needs to go. The pose is typically held with smooth, steady breathing, creating a strong but manageable stretch sensation without sharp discomfort or pinching.