Lizard Crawl
Lizard crawl is an advanced bodyweight exercise that enhances core stability, strength, and overall body coordination by mimicking the movement of a lizard. This exercise is effective in engaging multiple muscle groups, making it a challenging addition to any fitness routine. Performing lizard crawls with proper form and technique is essential to maximize their benefits and minimize the risk of injury. In this tutorial, I will provide a detailed breakdown of how to perform lizard crawls correctly, ensuring optimal execution and results.
Step 1: Starting Position.
Before you begin performing lizard crawls, find a comfortable and suitable space with enough room to move:
Get into a plank position with your hands and toes on the ground.
Place your hands directly beneath your shoulders and keep your feet slightly wider than hip-width apart.
Lower your body to bring your chest closer to the ground, maintaining a low profile.
Step 2: Executing Lizard Crawls.
Once you are in the correct starting position, follow these steps to execute lizard crawls:
Begin the movement by stepping forward with your right hand and right foot simultaneously.
Keep your body close to the ground as you move, and alternate the sides as you progress forward — left hand and left foot next.
Use a controlled and fluid motion to crawl forward, maintaining the low profile and engaging your core throughout the movement.
Ensure your movements are synchronized and your body remains as parallel to the ground as possible without touching it.
Step 3: Proper Form and Alignment.
Maintaining proper form and alignment during lizard crawls is crucial for targeting the intended muscles and preventing injury:
Keep your elbows slightly bent to maintain tension across your arms and shoulders.
Avoid lifting your hips too high; they should remain in line with the rest of your body to engage the core effectively.
Focus on keeping your head in a neutral position, aligned with your spine, to avoid any neck strain.
Step 4: Breathing and Tempo.
Proper breathing and tempo can enhance the effectiveness of lizard crawls:
Inhale as you prepare to move forward.
Exhale as you advance with each step, helping to maintain core engagement and stability.
Establish a rhythmic breathing pattern that complements your crawling movements, aiding in muscle coordination and endurance.
Step 5: Safety Measures.
Practicing lizard crawls with proper safety measures is important:
Begin with shorter distances to build your technique and strength gradually.
Ensure your hands and feet have a good grip on the surface to prevent slipping.
If you experience any discomfort, especially in the wrists, shoulders, or lower back, reduce the intensity or consult with a fitness professional.
Step 6: Progressions and Variations.
Once you have mastered the basic lizard crawl technique, you can explore progressions and variations to add variety and challenge to your workouts:
Lizard Crawl with Push-Ups: Integrate a push-up after each set of movements to increase upper body strength.
Reverse Lizard Crawl: Perform the movement in reverse to challenge different muscles and enhance coordination.
Lizard Crawl Over Obstacles: Include obstacles in your path to navigate over, increasing the complexity and demand of the exercise.
Lizard crawls are an excellent exercise for improving muscular endurance, agility, and core strength. By following the step-by-step instructions above and incorporating the key considerations outlined in this tutorial, you can perform lizard crawls correctly and maximize their benefits.
Remember to maintain proper form and alignment, engage your core muscles throughout the exercise, and focus on controlled movements. With consistent practice and a focus on technique, you will enhance your functional fitness and overall body strength.
