# Lizard Lunge (Advanced) - Canonical: https://fitwill.app/exercise/8072/lizard-lunge-advanced/ - Media ID: 8072 - Primary muscle: Hips - Body part: Hips - Equipment: Body Weight - Video: https://fitwill.app/videos/8072/lizard-lunge-advanced.mp4 ## Description The Lizard Lunge (Advanced) is a deep hip opener taken from the low lunge position and pushed further: both hands come down to the floor inside the front foot, the chest lowers toward the ground, and the back knee stays lifted off the floor. That hovering back knee is what separates the advanced version from the standard lizard pose. Instead of resting on the back kneecap, you support the entire position with your own leg strength while the hips sink into one of the deepest stretches you can create without equipment. This position primarily targets the hip flexors of the trailing leg, especially the iliopsoas, which get a strong lengthening stimulus as the back leg reaches behind you. At the same time, the front leg moves into deep hip abduction and external rotation, stretching the inner thigh and groin adductors while loading the glutes and quadriceps isometrically. Because the back knee never touches down, the hamstrings, calves, and deep core also work to hold the hover, making this as much a strength-and-control hold as a stretch. The Lizard Lunge (Advanced) is especially valuable for runners, cyclists, and lifters whose hips tighten from repetitive forward motion or long hours seated. It is also a common progression in yoga and mobility training for anyone building toward deep squat positions, since it opens exactly the hip flexion, abduction, and rotation range a deep squat demands. If the floor version feels unreachable, the standard low lunge with the back knee down is the correct place to spend time first. Setup matters more than depth here. The front foot must land clearly outside the same-side hand, the front knee should track over or slightly behind the toes without collapsing inward, and the back leg needs to stay active rather than sagging. Rushing the hands down before the foot is planted wide enough usually causes the chest to round and the front knee to fall toward the midline, which cuts the stretch short and stresses the knee. To execute it well, step into a low lunge, plant both palms flat on the floor inside the front foot, and let your hips drift forward and down as the torso lowers. Keep the back leg straight and strong with the heel pressing back and the toes tucked, or the top of the foot down if you prefer, while the knee hovers. Breathe slowly through the hold, letting each exhale soften the hips a little further. Static holds of twenty to forty seconds per side work well as a standalone mobility drill, and one or two rounds fit naturally into a warm-up or cool-down. From a safety standpoint, this stretch should feel intense in the groin and front of the back hip, never sharp in the front knee or lower back. If the front knee complains, bring the foot slightly wider and shift more weight into the hands. Because the back knee is unsupported, there is also a balance component, so it helps to keep the fingertips firmly grounded and accept a smaller range until the hover feels stable. ## Instructions 1. Start on hands and knees on the floor or a mat, wrists under the shoulders and knees under the hips. 2. Step your right foot forward between your hands so the foot lands well outside the right hand, knee bent deeply over the ankle. 3. Slide the left leg back until it is fully extended, ball of the left foot on the floor with the heel reaching back and the knee lifted. 4. Brace the core lightly and keep the spine long as you begin to lower the chest forward between the arms. 5. Let the hips sink forward and down so you feel a strong stretch along the front of the back hip and through the inner thigh of the front leg. 6. Hold the position with the back knee hovering off the floor, weight supported through both palms and the front foot, breathing slowly and steadily. 7. For more depth, come down onto the forearms inside the front foot, keeping the front knee tracking outward and the back leg active. 8. Exhale as you sink deeper on each breath, and inhale as you lengthen the spine to avoid rounding the lower back. 9. To release, press the palms into the floor, shift the hips back, and step the right foot back to return to hands and knees. 10. Reset briefly, then repeat on the left side, matching the hold time on both legs. ## Tips & Tricks - If your hands cannot reach the floor flat, place them on yoga blocks or a folded towel inside the front foot rather than rounding the spine to touch down. - The most common mistake is letting the front knee cave inward as the chest drops; think about pressing the knee gently toward the pinky-toe side. - Keep the back heel actively reaching away from you. A lazy back leg turns the hold into a sagging position and shrinks the hip flexor stretch. - Do not chase chest-to-floor depth at the cost of the hover. A higher chest with the back knee lifted is the advanced skill; the forearm drop is a separate layer. - Tuck the back toes under if the top of the back foot cramps or the kneecap feels exposed while hovering. - If the groin pinch feels sharp instead of a spreading stretch, back the front foot slightly closer to the hands and reduce how far the hips travel forward. - Warm the hips first with a few standard low lunges or leg swings; going straight into the advanced version from cold makes the hover shaky and the stretch forced. - Avoid locking the front knee fully straight as you sink; a soft, controlled bend keeps tension in the muscles instead of the joint. - Keep weight evenly spread across both palms. Dumping weight onto one hand twists the torso and collapses the shoulders. ## Frequently Asked Questions ### What muscles does the Lizard Lunge (Advanced) stretch? It primarily stretches the hip flexors of the back leg, especially the iliopsoas, and the adductors of the front leg. The front glutes and quads are loaded isometrically while they hold the deep position. ### Why does the back knee hover in the advanced version? With the back knee lifted, you cannot rest or passively sink into the position, so the trailing leg, hamstrings, and core must support you. This builds active control in a range where most people are only passively flexible. ### Can beginners do the Lizard Lunge (Advanced)? Most beginners should start with the standard low lunge with the back knee resting on the floor. Once that feels comfortable and the hands fit inside the front foot, you can try brief hovering holds of a few seconds. ### How long should I hold the Lizard Lunge (Advanced)? Twenty to forty seconds per side is a solid working range, repeated for two or three rounds. Shorter five to ten second holds also work well as an active drill in a warm-up. ### My front knee hurts during the Lizard Lunge (Advanced). What should I change? Widen the front foot so it sits farther outside your hand and take some weight into your hands so less pressure rests on that leg. The knee should track in line with the toes, never collapse toward the center. ### Should I use blocks for the Lizard Lunge (Advanced)? Yes, blocks are a smart tool if your hands do not reach the floor comfortably. Supporting the hands higher lets you keep the spine long and the back knee hovering instead of rounding to touch the ground. ### Is the Lizard Lunge (Advanced) good for runners? It is one of the better hip openers for runners because it lengthens the hip flexors and adductors that tighten from repetitive stride work. Just save the deepest holds for after runs rather than before hard sessions. ### How is this different from a regular low lunge? In a low lunge the back knee is down and the torso stays more upright. In the Lizard Lunge (Advanced) both hands go inside the front foot, the chest drops forward, and the back knee is held off the floor, which makes it deeper for the groin and more demanding overall. ### What can I use instead if the hover is too difficult? Drop the back knee to the floor and keep the hands inside the front foot, which preserves most of the hip and groin stretch. Blocks under the hands are another way to reduce the demand without changing the shape. ### Can I do the Lizard Lunge (Advanced) every day? Yes, gentle daily holds are generally fine since it is body weight mobility work. Scale the intensity so the stretch feels strong but never produces sharp pain in the knees, hips, or lower back.