Lizard Pose
BWBodyweightStretch
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Lizard Pose is a deep bodyweight stretch that targets the hip flexors and quadriceps by lowering the body into a lunge position with the front foot advanced forward and elbows dropping toward the ground inside the foot. Its primary purpose is to improve hip mobility, lengthen tight hip flexors, and enhance lower body flexibility for better squat depth and overall movement quality. Ideal for athletes, yogis, or anyone with sedentary lifestyles seeking to alleviate hip tension, it requires no equipment beyond a mat.
How to Perform Lizard Pose
- 1Start in a high plank position with hands under shoulders, body in a straight line from head to heels, and feet hip-width apart.
- 2Step your right foot forward outside your right hand, placing the knee directly below the ankle and shin parallel to the mat.
- 3Lower your left knee to the ground gently, keeping your hips square and torso upright.
- 4Walk your right hand forward slightly if needed, then lower onto your right forearm, stacking elbow under shoulder.
- 5Sink your hips forward and down to deepen the stretch in the left hip flexor and quad, keeping your chest lifted.
- 6Inhale deeply to lengthen the spine, then exhale as you gently press your hips lower and forward to intensify the stretch.
- 7Hold for 30-60 seconds, breathing steadily, then switch sides by stepping the right foot back and repeating with the left leg forward.
- 8Key form tips: Keep your front knee tracking over the ankle to protect the joint; avoid letting hips pike up or rotate—stay square. Common mistakes: Rounding the back (engage core) or forcing the stretch (ease in gradually).