Lizard

How to do it

Start on hands and knees. Step the right foot forward and wide — landing it to the outside of the right hand rather than between the hands. The right toes can angle outward slightly. The left knee stays on the floor; fold a blanket under it if it's tender. Drop down onto the forearms inside the right foot, palms or fists pressing the floor. Hips stay low. Don't tuck the back toes and lift the back knee — keep the back knee grounded. Hold, then switch sides.

Why it's good for runners

Where Low Lunge stretches the back-leg hip flexor, Lizard adds an outer-hip stretch on the front leg. The wide front foot rotates the front hip externally, putting glutes and deep hip rotators on stretch while the back hip flexor still gets the lunge length. Two of the most stuck regions in a runner's hips, in one shape.

Common mistakes

Don't force the forearms down if the hips lift — keep the hands on the floor or on blocks instead. Don't let the front knee collapse inward; it should track outward, in line with the wide-set front foot. And keep the back knee down; lifting the back knee changes the pose into something harder and shallower for the front hip.