Primary
Stretching
Secondary
Hip Flexors, Groin, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
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MySetPlan shows you when to use Lizard Pose, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Lizard pose is an intense hip opener that targets the hip flexors, groin, and hamstrings from a deep lunge position. By placing both hands inside the front foot, you create more space for the hip to sink deeply. This yoga pose addresses tight hips from sitting and prepares the body for deeper hip stretches.
When to use it
Use for deep hip stretching for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Start higher on your hands and gradually work down to forearms as flexibility improves. Keep your front knee tracking over your toes without caving inward. You can lower or lift your back knee depending on the intensity you want. Breathe deeply to help release the hip.
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Also targets: Hip Flexors, Groin, Hamstrings
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We slot it into the right day with sets, reps, and progression you can follow.
Start in low lunge position.
Bring both hands inside front foot.
Lower to forearms if possible.
Keep back leg extended.
Let hip sink toward floor.
Hold and switch sides.
Deep hip opener targeting the hip flexors and groin.
Use blocks under your hands if forearms do not reach the floor.
Lower or lift the back knee based on your flexibility.
Hold for 60-90 seconds per side as part of a dedicated hip mobility session. This stretch is best performed when already warm from other movements. Include it in your routine if you have chronically tight hip flexors or limited squat depth.
Rounding back which increases risk of spinal injury.
Changing your back position during the Lizard Pose can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Front knee caving in.
Letting your knees drift away from the intended line during the Lizard Pose changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Forcing depth too quickly.
Isometric holds like the Lizard Pose build strength at specific joint angles. This mistake changes the angle and reduces how hard your Hip flexors has to work. Lock into position and hold it.
Intermediate to advanced for optimal results.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2 holds of 45-60 seconds each side.
MySetPlan places Lizard Pose inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Lizard Pose — and builds them into a monthly program. Every set, every rep, planned out.
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Lizard Pose
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Frequently Asked Questions About the Lizard Pose
The Lizard Pose primarily targets the Hip flexors, Adductors, making it an effective exercise for stretching development. Secondary muscles worked during the Lizard Pose include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
The Lizard Pose is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Lizard Pose, the recommended approach depends on your goals. 2 holds of 45-60 seconds each side. For strength, use 30 sec holds. For muscle growth, perform 45-60 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Lizard Pose can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Lizard Pose include: Hip Flexor Stretch, Pigeon Pose, Couch Stretch. These exercises target similar muscle groups as the Lizard Pose and can be used as substitutes based on your equipment availability, gym setup, or training preferences.