Lizard Lunge
Deep hip flexor stretch! Improves flexibility & posture. Feel the burn as you loosen up with this invigorating exercise.
The Lizard Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. No equipment needed: it uses just your bodyweight.
Lizard Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Abdominals (rectus abdominis)
Lizard Lunge Variations and Alternatives
How to do the Lizard Lunge
Lizard Lunge Instructions
Positioning
1. Start Position: Begin in a high plank position. Your hands should be slightly wider than shoulder-width apart, with your body in a straight line from your head to your heels. Make sure your core is engaged.
Movement
Step Forward: Bring your right foot forward and place it outside your right hand. Keep your foot flat on the ground and your knee aligned over your ankle.
Lower Your Hips: As you shift your weight forward, lower your hips towards the ground. You should feel a stretch in your hip flexors and groin.
Expand Your Chest: Keep your gaze forward and try to lift your chest, opening up through the shoulders. This helps maintain a good posture while stretching.
Hold the Position: Maintain this position for 15-30 seconds, breathing deeply.
Return to Start: To return to the starting position, press through your hands and step your right foot back to the plank position.
Repeat on the Other Side: Now, bring your left foot forward to place it outside your left hand, and repeat the same steps.
Tips for Beginners
If you find it difficult to touch the ground, you can use a yoga block under your hands for added support.
Keep your back straight to avoid straining your back.
Focus on your breath; inhale deeply as you lower into the lunge and exhale as you return to the plank.
Number of Repetitions
Aim for 5-10 repetitions on each side, depending on your comfort and flexibility level.
Lizard Lunge FAQs
What muscles does the Lizard Lunge work?
The Lizard Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Lizard Lunge?
None. The Lizard Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lizard Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lizard Lunge variations and alternatives?
Similar exercises include the Ing Lizard Pose Utthan Pristhasana Fly, High Lunge to Warrior Pose, Lizard Extension to Twist and Lizard Pose.
Training calculators
Work out the numbers behind your training before your next session.