Lizard Walk: How to Perform, Benefits, and Variations

How to do the lizard walk?

The lizard walk is a dynamic, full-body, ground-based exercise that integrates strength, mobility, and coordination, mimicking the reptilian movement pattern to enhance core stability, hip flexibility, and shoulder girdle control.

What is the Lizard Walk?

The lizard walk is a primal movement pattern that involves moving across the floor in a low, controlled manner, similar to how a lizard or other reptile might traverse terrain. It is a highly effective exercise for developing functional strength, body awareness, and joint mobility, particularly in the hips and shoulders. Often incorporated into animal flow, functional training, and warm-up routines, it challenges the body's ability to maintain core stability while moving limbs in a coordinated, contralateral fashion.

Muscles Engaged

The lizard walk is a compound exercise that recruits a wide array of muscles throughout the body, emphasizing synergistic activation:

• Core Musculature: Rectus abdominis, obliques (internal and external), transverse abdominis, and erector spinae work intensely to stabilize the spine and pelvis, preventing rotation and hyperextension.
• Shoulder Girdle: Deltoids, pectorals, triceps, serratus anterior, and rotator cuff muscles are crucial for supporting body weight, stabilizing the shoulders, and controlling scapular protraction and retraction.
• Hip Flexors: Iliopsoas, rectus femoris, and sartorius are heavily engaged to bring the knee forward and outside the elbow.
• Gluteal Muscles: Gluteus maximus, medius, and minimus stabilize the hips and contribute to hip extension and abduction, especially during the push-off phase.
• Legs: Quadriceps and hamstrings provide support and contribute to the propulsion and control of the lower body movement.
• Arms: Biceps and triceps assist in maintaining the plank position and controlling the forward movement.

Step-by-Step Guide: Performing the Lizard Walk

Mastering the lizard walk requires attention to detail and controlled movement. Follow these steps for proper execution:

• Starting Position:
  • Begin in a high plank position, hands directly under your shoulders, fingers spread wide, and feet hip-width apart.
  • Ensure your body forms a straight line from head to heels, with your core engaged and glutes squeezed. Gaze slightly forward to maintain a neutral neck.
• Initiating the Movement:
  • Simultaneously bring your right knee forward and outside your right elbow, aiming to get it as close to the ground and as far forward as possible without letting your hips rise or sag.
  • At the same time, extend your left arm slightly forward, placing your hand a few inches ahead of its starting position.
• Coordinating Limbs:
  • As your right knee comes forward and your left hand extends, push off with your left foot, allowing your body to glide forward.
  • Maintain a low hip position throughout the movement, resisting the urge to pike your hips up.
• Alternating Sides:
  • Now, bring your left knee forward and outside your left elbow, while simultaneously extending your right arm forward.
  • Push off with your right foot, continuing the forward motion.
• Maintaining Form:
  • Focus on smooth, controlled movements. Each step should be deliberate, not rushed.
  • Keep your core tightly braced to prevent any arching or rounding of the lower back.
  • Your shoulders should remain stable and packed down, away from your ears, avoiding shrugging.
  • Your hips should stay level and low, maintaining the "lizard-like" posture.
• Breathing:
  • Breathe rhythmically, exhaling as you initiate each step and inhaling as you transition.

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• Piking the Hips Too High: This reduces core engagement and shifts the load away from the intended muscles, turning it into more of a downward dog variation. Keep your hips low and level.
• Sagging Hips (Hyperextension): Allowing your lower back to arch indicates a lack of core strength and can place undue stress on the lumbar spine. Actively brace your core.
• Shrugging Shoulders: This indicates poor shoulder stability and can lead to neck and upper back tension. Keep your shoulders packed down and away from your ears.
• Moving Too Quickly: Rushing through the movement sacrifices control and reduces the time under tension for the muscles. Focus on slow, deliberate, and controlled execution.
• Lack of Hip Mobility: If you struggle to bring your knee wide and forward, your hip flexors or adductors may be tight. Work on hip mobility exercises separately.
• Loss of Spinal Neutrality: Ensure your spine remains neutral throughout, avoiding excessive rounding or arching.

Variations and Progressions

The lizard walk can be modified to suit various fitness levels:

• Easier Variations:
  • Elevated Hands: Perform the movement with your hands on an elevated surface (e.g., a sturdy box or bench) to reduce the angle and intensity.
  • Shorter Steps: Reduce the distance you move with each step, focusing on form before increasing range.
  • Bear Crawl: A less demanding crawling pattern that can serve as a prerequisite.
• Harder Progressions:
  • Longer Steps: Increase the distance you cover with each step, requiring greater hip mobility and core control.
  • Weighted Lizard Walk: Wear a weighted vest to increase the load and challenge.
  • Backward Lizard Walk: Performing the movement in reverse, which significantly increases the challenge to coordination and posterior chain stability.
  • Tempo Work: Incorporate pauses at specific points (e.g., holding the knee-to-elbow position for 2-3 seconds) to increase time under tension.

Benefits of Incorporating the Lizard Walk

Integrating the lizard walk into your routine offers numerous advantages:

• Enhanced Core Strength and Stability: It is an anti-rotational and anti-extension exercise, building a resilient core that translates to better performance in sports and daily activities.
• Improved Hip Mobility and Flexibility: The deep hip flexion and external rotation required actively stretch and strengthen the hip complex.
• Increased Shoulder Stability and Scapular Control: It strengthens the muscles that stabilize the shoulder joint, improving overall upper body integrity and reducing injury risk.
• Better Coordination and Proprioception: The contralateral movement pattern enhances communication between the brain and body, improving balance and body awareness.
• Full-Body Strength and Endurance: It works multiple muscle groups simultaneously, providing a comprehensive strength and conditioning stimulus.
• Functional Movement Pattern: It mimics natural human movement, improving your ability to move efficiently and powerfully in various planes.
• Cardiovascular Challenge: When performed continuously, it can elevate heart rate, contributing to cardiovascular fitness.

Who Can Benefit?

The lizard walk is a valuable exercise for a diverse range of individuals:

• Athletes: Especially those in sports requiring high levels of core stability, hip mobility, and shoulder control (e.g., martial arts, gymnastics, climbing, field sports).
• Fitness Enthusiasts: Looking to add variety and a functional challenge to their workouts beyond traditional exercises.
• Personal Trainers and Coaches: As a versatile tool for assessing and improving clients' movement patterns, core strength, and mobility.
• Individuals Seeking Functional Strength: For those wanting to improve overall body control and the ability to move freely and powerfully in daily life.
• As a Warm-up or Cool-down: A dynamic warm-up to prepare the body for more intense activity or a mobility-focused cool-down.

Safety Considerations and When to Consult a Professional

While beneficial, the lizard walk may not be suitable for everyone.

• Listen to Your Body: Discontinue if you experience any sharp or persistent pain, especially in the shoulders, hips, or lower back.
• Pre-existing Conditions: Individuals with pre-existing shoulder impingement, rotator cuff injuries, hip pain, or lower back issues should approach this exercise with caution.
• Consult a Professional: If you have any chronic pain, limited mobility, or are unsure about proper form, consult with a qualified personal trainer, physical therapist, or kinesiologist. They can assess your movement patterns, recommend appropriate modifications, or suggest alternative exercises.
• Start Slowly: Begin with shorter distances and fewer repetitions, prioritizing perfect form over speed or volume. Gradually increase intensity as your strength and mobility improve.