Lizard Stretch

Muscles worked by the Lizard Stretch

Primary

AdductorsHip AdductorsHip FlexorsHip Flexor Muscles

Secondary

GlutesGluteus MaximusHamstringsHamstring Muscles

Also called: hip adductors, inner thigh, adductor muscles, groin, hip flexor, iliopsoas.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Lizard Stretch

1. Step one foot forward into a deep lunge, foot placed wide.
2. Lower both forearms toward the floor inside the front foot.
3. Extend the back leg straight and let the hips sink.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Rest on your hands instead of forearms for an easier version.
• Stretch to mild tension, never to pain.

At a glance

Lizard Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Adductor Stretch
• Banded Standing Hip Adduction
• Bench Adductor Stretch
• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Butterfly Stretch
• Downward Dog to Low Lunge
• Garland Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "lizard-stretch",
  "name_en": "Lizard Stretch",
  "name_de": "Eidechsen-Dehnung",
  "name_es": "Estiramiento del Lagarto",
  "description_en": "A deep lunge stretch that opens the hip flexors, groin and glutes with the forearms lowered toward the floor.",
  "description_de": "Eine tiefe Ausfalldehnung, die Hüftbeuger, Leiste und Gesäß öffnet, während die Unterarme Richtung Boden sinken.",
  "description_es": "Un estiramiento en zancada profunda que abre los flexores de cadera, la ingle y los glúteos con los antebrazos hacia el suelo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors",
    "hip_flexors"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Step one foot forward into a deep lunge, foot placed wide.",
    "Lower both forearms toward the floor inside the front foot.",
    "Extend the back leg straight and let the hips sink.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Setze einen Fuß weit nach vorn in einen tiefen Ausfallschritt.",
    "Senke beide Unterarme Richtung Boden, innen neben dem vorderen Fuß.",
    "Strecke das hintere Bein und lasse die Hüfte sinken.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Da un paso adelante a una zancada profunda, con el pie bien abierto.",
    "Baja ambos antebrazos hacia el suelo por dentro del pie delantero.",
    "Extiende la pierna trasera y deja que la cadera baje.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Rest on your hands instead of forearms for an easier version.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Stütze dich auf die Hände statt die Unterarme für eine leichtere Variante.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Apóyate en las manos en vez de los antebrazos para una versión más fácil.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/lizard-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "lizard-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.