Lizard Pose
Deepen hip flexibility with Lizard Pose! A powerful stretch for all levels. Hold and breathe.
The Lizard Pose mainly works the chest and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lizard Pose Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Lizard Pose Variations and Alternatives
How to do the Lizard Pose
Start in a Downward-Facing Dog pose, with your hands and feet on the ground, hips raised, and body forming an inverted V-shape.
Step your right foot forward to the outside of your right hand, coming into a low lunge position with your hands flat on the floor.
Keep your right knee close to your right shoulder. You can keep your back knee lifted off the floor for a more active pose or lower it down for a gentler stretch.
Gently ease your hips down and forward to deepen the stretch while keeping your back straight.
If you have more flexibility, come down onto your forearms while maintaining a straight back and a deep stretch in the hips.
Hold the stretch without bouncing, keeping your breath steady and deep.
After holding for the desired time, slowly release by lifting your torso, moving your front foot back into Downward-Facing Dog, and repeat on the other side.
Make sure to perform the stretch on both sides to maintain balance in flexibility and mobility.
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Lizard Pose FAQs
What muscles does the Lizard Pose work?
The Lizard Pose mainly works the chest and quads, with help from the hamstrings and core. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Lizard Pose?
None. The Lizard Pose is a bodyweight exercise, so you can do it anywhere.
What are some Lizard Pose variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Ing Lizard Pose Utthan Pristhasana Fly, King Pigeon Pose and Lizard Extension to Twist.
Training calculators
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