Lizard Pose
From a low lunge, walk the front foot outside the hand and lower to forearms to deeply stretch the hip flexors and inner groin.
Overview
Lizard Pose is an intermediate deep hip stretch on Flexor that takes a low lunge wide and lowers to the forearms to open the hip flexors and inner groin.
What Lizard Pose targets
You'll feel a deep stretch through the hip flexors and inner groin of the back leg. Let the hips sink toward the floor without forcing range.
Why add Lizard Pose to your routine
Opens the front of the hips and inner groin through a supported floor-based lunge.
- Blocks or a cushion under the forearms make the pose more accessible.
- Keep the front knee tracking over the toes rather than collapsing inward.
- Hold and breathe on each side—this is a patience stretch, not a bounce stretch.
Who it's for
Yoga practitioners, runners, and anyone with tight hip flexors or inner groin.
When to do it
Use after a warm-up when tissues are warm, or in a cool-down after hip-intensive activity.
Lizard pose is a deep hip opener that takes a low lunge wider and lower, bringing the forearms to the floor to intensify the stretch through the hip flexors and inner groin. Let the hips sink heavy and breathe steadily.
Setup cue
From a lunge, step your front foot outside your front hand. Lower your back knee to the floor if needed and bring forearms to the floor or blocks.
Practice notes
In Flexor, Lizard Pose is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Lizard Pose.
Follow these cues in order. Move with control and stay in a comfortable range.
- From a lunge, step your front foot outside your front hand.
- Lower your back knee to the floor if needed and bring forearms to the floor or blocks.
- Maintain the front knee tracking over the toes and the hips heavy to feel the hip stretch.
- Breathe steadily and avoid forcing range.
- Hold, then come out in a controlled way and switch sides.
Cues that help the movement stay smoother and more controlled.
- Aim for a gentle stretch sensation; let the breath help you relax into the position.
- Keep joints ‘soft’ (don’t lock out elbows/knees) and maintain comfortable alignment.
- Let your pelvis relax and sink toward the floor.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
- Bouncing at end range or stretching into sharp pain.
- Letting alignment collapse (e.g., rounded shoulders or twisted pelvis) to ‘cheat’ the range.
Keep things comfortable and stop if something feels wrong.
- Hip openers can feel intense—avoid forcing rotation; use props/support and keep knees comfortable.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Deeply opens the hip flexors and inner groin of the back leg in a supported low position.
- The forearm support lets you relax into the stretch without collapsing the upper back.
- Useful after running, cycling, or long sitting when the front of the hips feel shortened.
Similar movements to explore next
-
Frog Pose
Kneel with knees wide and feet turned out, then lower onto the forearms to open the inner thighs and hips.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
Butterfly
Seated soles-together hip opener that gently presses the knees toward the floor.
-
Adductor Dips
Wide-stance lateral shifts that stretch the inner thigh on the straight leg while loading the bent knee.
-
90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
-
Adductor Rocks
Press hips back from all fours with one leg extended sideways to hold a gentle inner-thigh adductor stretch.
-
Kneeling Hip Hinge
From tall kneeling, send hips back toward your heels then drive forward to stand tall, rehearsing hip extension without loading the spine.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
Common questions
Which body areas does Lizard Pose target?
Lizard Pose is a deep stretch movement that mainly targets your hip flexors, adductors, and glutes. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Lizard Pose work?
Primary muscles associated with Lizard Pose include hip adductors, gluteus maximus, and iliopsoas. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Lizard Pose suitable for beginners?
Lizard Pose is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Lizard Pose?
In Flexor, Lizard Pose runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Lizard Pose?
Lizard Pose has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Lizard Pose?
No. Lizard Pose is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Lizard Pose?
Lizard Pose appears in guided Flexor sessions such as Hip Opener Flow, Unlock Hip Flexors, Warm-Up: Strength Session Primer, and Cool-Down: Hip Flexor Unwind. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
