Strengthen Core and Flexibility with Lizard

Lizard

One Side

Other Side

Rep Range

Time Based

Hints

Begin in a high plank position. Step one foot outside of the same-side hand, so your foot lands to the outside of your hand. Sink your hips down and forward to deepen the stretch, ensuring your knee is aligned with your foot. Keep the other leg extended straight behind you with the toes grounded. This stretch mainly targets the hip flexors and groin area. To further intensify the stretch, you can lower down onto your forearms. The hands or forearms should be planted firmly on the ground to maintain stability and balance. Remember do what is comfortable for you.

Common Mistakes

Avoid letting your knee move past your toes, as this can place unnecessary strain on the knee joint. Ensure that your shoulders remain stacked above your wrists to maintain a strong and stable upper body. Avoid letting your back arch excessively; engage your core to keep the spine neutral.

Breathing

Inhale deeply as you step your foot forward and position yourself in the stretch. Exhale slowly as you sink your hips down and forward, allowing the breath to aid in deepening the stretch. Maintain steady, deep breaths as you hold the position, ensuring relaxation and maximizing the stretch's benefits.

Muscle Focus

Primary Focus Area

Quad, Glutes, Hamstrings, Hip Flexors