The lazy lizard is a passive variation of the lizard lunge that lets gravity do the work. It opens the hip flexors and inner groin without demanding strength or active effort, making it ideal for recovery days and post-shift wind-downs.

Setup

  1. Start in a low lunge with your right foot outside your right hand.
  2. Lower your back knee to the ground and untuck the toes.
  3. Walk your right foot a few inches to the right to widen your stance.
  4. Lower onto your forearms (or a yoga block) and let your hips sink toward the floor.
  5. Relax your breathing and hold for 60–90 seconds, then switch sides.

Coaching Cues

What to feel:

  • A deep stretch through the inner groin and hip flexor of the back leg
  • The front hip gradually opening as you relax into the position

Common mistakes:

  • Tensing up — the goal is to be “lazy” and let gravity stretch you
  • Placing the front foot too narrow, which limits the hip opening
  • Rounding the upper back excessively — keep the chest open

Programming

Parameter Recommendation
Hold time 60–90 seconds per side
Sets 2–3 per side
Frequency Daily or 4–5 times per week
When to do it Post-shift recovery, lower body focus

Progressions

  1. Beginner: Stay on hands instead of forearms; use a block for support.
  2. Intermediate: Lower to forearms and hold for 90+ seconds.
  3. Advanced: Gently rock the front knee side to side to explore end-range rotation.