Lizard Pose
Lizard Pose Exercise Description
Lizard Pose (Utthan Pristhasana) is a bodyweight floor lunge stretch focused on hip mobility. With the front foot placed outside the hands, the position loads the back hip into extension to stretch the hip flexors (iliopsoas and rectus femoris) while the front hip rests in deep flexion and slight external rotation to lengthen the adductors. The trunk stays long and neutral with light abdominal bracing and active glutes to keep the pelvis level and avoid collapsing into the lower back. Shoulder girdle stability comes from pressing the floor and keeping the scapulae set, allowing the hips to drive the stretch. You may keep the rear knee down for support or lift it to increase demand while preserving alignment. Lowering to the forearms is appropriate only if you can maintain a neutral spine without rounding or letting the chest sink; otherwise, remain on straight arms.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Adductor Brevis, Adductor Longus, Adductor Magnus
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Gluteus Medius, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lizard Pose Exercise
‘- Start in a high plank.
– Step your right foot to the outside of your right hand; plant the whole foot.
– Place hands shoulder-width with wrists under shoulders; keep a long, neutral spine.
– Slide the left leg back into hip extension; optionally lower the left knee to the floor.
– Square your hips; lightly brace your core and engage the right glute to level the pelvis.
– Keep the right knee stacked roughly over the ankle and tracking over the second–third toe.
– Press the floor away to stabilize the shoulders; draw shoulder blades down and back.
– Stay on hands or, if the spine remains neutral, lower to forearms without rounding.
– Breathe steadily; relax unnecessary tension while avoiding forced end range.
– To exit, return to hands, step the right foot back to plank, and switch sides.
Lizard Pose Tips
‘- Plant the whole front foot outside your hand so it stays grounded throughout the stretch.
– Keep the front knee roughly stacked over the ankle and tracking over the second–third toe.
– Maintain a long, neutral spine with light abdominal bracing to avoid collapsing into the lower back.
– Engage the front-side glute to help keep the pelvis level as you sink into the stretch.
– Slide the back leg into hip extension and choose to keep the knee down for support or lift it to increase demand while preserving alignment.
– Press the floor away with your hands and draw the shoulder blades down and back to stabilize the shoulders.
– Lower to your forearms only if you can keep a neutral spine without rounding or letting the chest sink.
– Breathe steadily and relax unnecessary tension, but avoid forcing the hips into an extreme end range.
– To exit, come back to your hands if needed, then step the front foot back to high plank before switching sides.
Lizard Pose Beginner Introduction
Lizard Pose (Utthan Pristhasana) is a floor-based lunge stretch that uses only body weight to explore hip movement. The front foot lands wider than the hands, placing the front leg in a deep bend with a slight outward turn, which encourages a gentle lengthening through the inner thigh. At the same time, the rear leg extends behind the body, creating a strong opening sensation through the front of the hip and front thigh on that side.
This position emphasizes a long, steady line through the torso, with light engagement in the abs and glutes so the pelvis stays balanced rather than dumping into the lower back. The arms press into the ground to create a stable base through the shoulders, allowing attention to settle into the stretch around the hips. The shape can be held with the back knee resting on the floor or lifted, and some practitioners rest on straight arms while others lower to the forearms, as long as the spine remains elongated and the chest supported.