Low lunge (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Low lunge (hold) · Beginner · timed
   A lunge with the front foot flat and the front knee bent about 90 degrees over the ankle, the back knee and top of the back foot resting on the floor; the hips sink forward and the upright torso lifts with the arms strai
2. Lizard (hold) · Intermediate · timed
   Deep lunge with the front foot outside the hands: the right knee over the right ankle, both forearms on the floor inside the right foot, parallel with palms down, the left leg straight and lifted on the ball of the foot,