Primary
Stretching
Secondary
Hip Flexors, Groin, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
See how Lizard Pose could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Browse all stretching exercises
Also targets: Hip Flexors, Groin, Hamstrings
Want Ely to consider Lizard Pose for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 holds of 45-60 seconds each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lizard Pose could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Lizard Pose as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lizard Pose. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lizard Pose is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.