Lizard Crawl

A dynamic bodyweight mobility and strength exercise performed on the ground where the lifter crawls forward while maintaining a low, lizard-like position.

Instructions

1. Start in a push-up position with hands planted firmly on the floor, shoulders over hands.
2. Step your right foot forward on the outside of your right hand, landing in a deep lunge position.
3. Lower your hips down toward the ground while keeping your left leg extended behind you.
4. Place your right elbow on the inside of your right knee if flexibility allows for a deeper stretch.
5. Drive through your right leg to bring your right knee back beside your hands.
6. Step your left foot forward, mirroring the movement on the opposite side.
7. Continue alternating legs in a crawling pattern, moving forward along the floor.
8. Maintain a rhythmic, flowing pattern of movement throughout the distance.

Tips

• Keep your core engaged throughout the entire movement
• Move slowly and deliberately to maintain control and develop stability
• This exercise combines mobility with dynamic strength training
• Focus on proper positioning rather than speed of movement
• The exercise enhances hip mobility and lower body activation
• Perform for a set distance or time rather than maximum speed