Lizard Pose

Hip Flexors, AdductorsBodyweight

A deep stretch targeting the hip flexors and groin. It improves hip mobility and aids recovery after intense training.

How to do it

1From a high plank, step your right foot forward to the outside of your right hand.

2Lower your left knee to the floor and untuck your back toes.

3Sink your hips low, keeping your chest open and lengthening through your spine.

4If flexibility allows, lower your forearms to the floor or onto blocks.

5Hold the pose, then step back and repeat on the other side.

Common mistakes

Hunching your upper back just to force your elbows to the floor.

Letting your front knee flare out unstable or drift far past your toes.

Dumping into your hips forcefully without core support.

Breathing

Breathe slowly and steadily through your nose. Use each exhale to melt deeper into the stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.