Lizard Walk
Low forward crawl with feet outside the hands — extreme hip mobility and shoulder stability under load.
Level: Beginner
Primary: Cardio Full Body
Movement: Compound
Tags: Animal Movement
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The hip flexors and quads hold the low position. The adductors stretch through each step. The trunk braces continuously. The shoulders and triceps support the body. As a primal-movement drill, the lizard walk loads the deepest hip-flexion positions.
How to perform
Setup
Begin in a high plank position.
Execution
Step the right foot forward to the outside of the right hand, deep into a lizard pose. Then move the right hand forward, followed by the left foot and left hand. Continue in this low crawling pattern, keeping the hips low.
Common mistakes
- Standing up between steps.
- Forcing depth your mobility doesn't allow.
- Rushing.
- Losing the chest-up position.
- Doing it cold.
Progressions and regressions
Regress to bear crawls or static lizard pose holds. To progress, work longer distances or chain with other primal movements.
Programming notes
Mobility and conditioning. 2-3 passes across the gym, two or three times a week.
