Lizard pose

The quick read

What is Lizard pose?

Lizard pose is a floor movement used in stretching and mobility sessions. People often include it when they want to bring attention to hips, inner thighs, hip flexors. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.

The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.

Use it well

How to approach the movement

A mat, rug, or folded towel can make floor contact more comfortable. Plan the transition down and back up before you begin, especially if kneeling or balance is difficult.

Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.

Step-by-step instructions

1. Start on hands and knees.
2. Step one foot outside the same-side hand, keeping your back knee down.
3. Gently let your hips move forward.
4. Return slowly and repeat on the other side.

Helpful cue

Stay on your hands; lower to forearms only if comfortable.

Make it gentler

For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.

Movement precautions

Use care with hip or groin problems. Stop and seek advice if it hurts.

Routines that include this movement

• Splits I · 7 min
• Splits II · 12 min
• Hips I · 7 min
• Hips II · 12 min

Related exercise hubs

• Glute and hip movement choices
• Hip stretching and mobility

Safety

When to choose another option

Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.