Lizard Pose
Practice Lizard Pose to open full body with a controlled Flexor stretch and clear movement cues.
Overview
Lizard Pose is an intermediate static stretch on Flexor that lengthens the adductors (inner thigh), glutes and hip flexors. A gentle stretch to open up inner thighs, glutes and ease stiffness.
What Lizard Pose targets
You'll feel it most through the hip adductors, gluteus maximus and iliopsoas (hip flexor group), working the adductors (inner thigh), glutes and hip flexors. Work both sides evenly so one doesn't quietly take over.
Why add Lizard Pose to your routine
Supports flexibility and reduces perceived stiffness when practiced consistently. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Can improve posture and movement quality by restoring comfortable range.
- May improve hip rotation and adductor/hip-flexor tolerance for squatting, running, and sitting.
- An intermediate-friendly movement you can repeat with no equipment.
Who it's for
It works well once the basics feel comfortable and you want more range or control, and it carries over well to activities like athletics, football and cycling.
When to do it
Use it as a cool-down after training or in the evening to unwind tight tissue. Most people spend around 90 seconds on it per side.
Lizard Pose is a flexibility-focused position that targets inner thighs, glutes, hip flexors. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
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 2 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.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- Hip openers can feel intense—avoid forcing rotation; use props/support and keep knees comfortable.
Why people include this movement in their practice.
- Supports flexibility and reduces perceived stiffness when practiced consistently.
- Can improve posture and movement quality by restoring comfortable range.
- May improve hip rotation and adductor/hip-flexor tolerance for squatting, running, and sitting.
Similar movements to explore next
-
Adductor Rocks
A dynamic mobility drill to warm up hips/groin and improve joint range-of-motion with controlled movement.
-
Frog Pose
Practice Frog Pose to open full body with a controlled Flexor stretch and clear movement cues.
-
90/90
Use 90/90 as a mobility drill for full body to improve range and movement quality in Flexor.
-
Butterfly
Use Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
-
Reclined Butterfly
Use Reclined Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
-
Reverse Butterfly
Use Reverse Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
-
Adductor Dips
Learn Adductor Dips for full body with step-by-step Flexor cues.
-
90/90 Hip Switch Extension
Use 90/90 Hip Switch Extension as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Lizard Pose target?
Lizard Pose is a deep stretch movement that mainly targets your adductors, glutes, and hip flexors. 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 2 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.
