Exercise guide
Lizard Pose
- Intermediate
- Compound
- Timed hold
- Hips
- Lower legs
- Waist
Lizard Pose is a deep hip-opening stretch that enhances mobility in the hip flexors, hamstrings, and glutes while building lower body flexibility. It is highly effective for releasing tension in the pelvic region and improving functional range of motion for compound movements like squats and lunges.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and your core engaged.
- Step your right foot forward to the outside of your right hand, ensuring your foot is flat and your toes are pointing slightly outward.
- Lower your back knee to the floor for stability, or keep it lifted for a more active variation.
How to do it
- Sink your hips forward and down toward the floor while keeping your front knee aligned over your ankle.
- Lower your elbows to the floor or onto yoga blocks if your flexibility allows, maintaining a long spine and open chest.
- Inhale deeply to create space in the torso, and exhale as you allow your hips to sink deeper into the stretch.
- Hold the position for the prescribed duration, then press back onto your hands and return to the starting plank position before switching sides.
Form checklist
- Keep the front foot fully grounded; do not let the heel lift off the floor.
- Avoid rounding your upper back excessively; keep your gaze slightly forward to maintain a neutral spine.
- Ensure the front knee stays hugged in toward your shoulder rather than splaying out to the side.
- Keep your hips square to the floor to ensure an even stretch across the pelvic girdle.
Pro tips
- Actively squeeze the glute of the back leg to increase the reciprocal inhibition and deepen the stretch in the hip flexor.
- Focus on 'sending' your breath into the tightest areas of your hips to help the nervous system relax into the pose.
Make it harder
- Tuck the back toes and lift the back knee off the floor, actively pushing through the heel to engage the calf and quadriceps.
- Thread the arm closest to the front leg under the front thigh to challenge your balance and deepen the hip flexion.
Frequently asked
- What muscles does the lizard pose work?
- The lizard pose primarily targets the glutes, hip flexors, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the lizard pose?
- The lizard pose requires no equipment — just your body weight.
- Is the lizard pose good for beginners?
- The lizard pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps