Smart Workout Diary

Lizard Stretch

The Lizard Stretch is a low lunge hip-opening stretch performed with the hands on the floor or a stable support. It mainly lengthens the hip flexors, inner thighs, and glutes while requiring gentle control through the legs and hips. It can support hip mobility and flexibility for lower-body training and daily movement.

Demonstration

Lizard Stretch — demonstration 1
Lizard Stretch — demonstration 2

Instructions

  1. Start in a tabletop position with your hands under your shoulders and knees under your hips.
  2. Step your right foot forward to the outside of your right hand, placing the foot flat and keeping the right knee aligned with the toes.
  3. Slide the left knee back until you feel a mild stretch through the left hip and inner right thigh; keep the top of the left foot on the floor.
  4. Lower your hips gradually without forcing them, keeping your spine long and your chest gently open. Stay on your hands or lower to your forearms only if comfortable.
  5. Breathe slowly and hold the position without bouncing, then return to tabletop and repeat on the other side.
Muscle Group
Hip Flexors
Other Muscle Groups
Hip Adductors, Glutes
Type
Stretching
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a comfortable range: stop at a gentle stretching sensation rather than pushing into sharp pain or joint pressure.
  2. Keep the front knee tracking outward: do not let it collapse inward as you lower the hips.
  3. Support yourself as needed: place your hands on a stable elevated surface if reaching the floor rounds your back or feels restrictive.
  4. Relax with the breath: use slow exhales to settle into the position instead of bouncing.
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