Lazy Lizard
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
- Start in a low lunge with your right foot outside your right hand.
- Lower your back knee to the ground and untuck the toes.
- Walk your right foot a few inches to the right to widen your stance.
- Lower onto your forearms (or a yoga block) and let your hips sink toward the floor.
- 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
Tip
If your forearms do not reach the floor comfortably, stack a yoga block or cushion under them. The stretch should be strong but not painful.
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
- Beginner: Stay on hands instead of forearms; use a block for support.
- Intermediate: Lower to forearms and hold for 90+ seconds.
- Advanced: Gently rock the front knee side to side to explore end-range rotation.