Flying Lizard
- Pro
- Advanced
- Yoga
Flying lizard starts in a lizard lunge, tucking your shoulder under your front knee before both hands plant and your weight shifts forward. Lifting your back leg off the floor loads the abs, triceps and glutes as your arms support the hold. Advanced practitioners use it as a warmup, a cooldown or a recovery flow, held for time on each side.
- Muscles
- Abs, Triceps, Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From a lizard lunge, snug your shoulder under the front knee.
- Plant both hands and shift your weight forward.
- Lift your back leg off the floor, front foot light or lifted.
- Balance on your hands, hold, then switch sides.
Form cues
- Round your upper back to lock the shoulder wedge.
- Keep your gaze slightly forward, not straight down.
- Squeeze your glutes to lift the back leg higher.
Common mistakes
- Elbows bend, losing the arm lockout. Keep your arms straight, pressing the floor away.
- Hips sink low instead of lifting. Lift your hips level with your shoulders.
- Weight stays back on the front foot. Press firmly into your hands, not the front foot.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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