Lizard Pose
Primary
Stretching
Secondary
Hip Flexors, Groin, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your stretching, the Lizard Pose is a solid intermediate-level isometric hold in the stretching category. Use for deep hip stretching for optimal results.
Everything You Need to Know About the Lizard Pose
The Lizard Pose is a intermediate difficulty exercise that targets your Hip flexors and Adductors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for deep hip stretching for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lizard Pose — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Lizard Pose?
- 1
Start in low lunge position.
- 2
Bring both hands inside front foot.
- 3
Lower to forearms if possible.
- 4
Keep back leg extended.
- 5
Let hip sink toward floor.
- 6
Hold and switch sides.
What are the best tips for the Lizard Pose?
Deep hip opener for optimal results.
Use blocks under hands if needed.
Keep back knee lifted or lowered.
Common Lizard Pose mistakes
Rounding back which increases risk of spinal injury.
A compromised back position during the Lizard Pose puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Front knee caving in.
Letting your knees collapse inward during the Lizard Pose puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
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.
Lizard Pose — who it's best for
Intermediate to advanced for optimal results.
How to Program the Lizard Pose
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.
What are good alternatives to the Lizard Pose?
Standing Hamstring Stretch
Pigeon Pose
Hip Flexor Stretch
Other Variations
- Twisted Lizard
- Lizard with Quad Stretch
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Use props.
- Dont force depth.