Hips and adductors
Lizard Pose
The Lizard Pose is a stretch with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 44%, quads (rectus femoris) 25% and adductors 16%.
How to do it
- Start in a plank or on hands and knees on a mat.
- Step one foot forward to the outside of the same-side hand.
- Lower the back knee to the mat and slide it back until the front shin is vertical.
- Sink the hips forward and down, staying on the hands or lowering onto the forearms.
- Hold for 30 to 60 seconds, breathing slowly, then step back and switch sides.
Tips
- Let the front knee open slightly out to the side to deepen the inner thigh stretch.
- Keep the chest long and forward instead of collapsing onto the front thigh.
Common mistakes
- Letting the front knee cave inward.
- Bouncing the hips toward the floor.
- Holding the breath.
Muscles worked by the Lizard Pose
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Forearms inside the front foot opens the inner thigh and hip. Extending the hip of the back leg in a lunge lengthens iliopsoas and, with the knee bent, rectus femoris.
Lizard Pose alternatives
Same equipment
Different equipment
Easier
- Kneeling Hip Flexor Stretch
- Low Lunge
- Standing Hip Flexor Stretch
- Half Kneeling Hip Flexor Stretch with Reach
Frequently asked questions
What muscles does the Lizard Pose work?
Mainly the hip flexors and quads (rectus femoris). The adductors assist.
Is the Lizard Pose good for beginners?
The Lizard Pose is rated intermediate. If you are new, learn the Kneeling Hip Flexor Stretch first and build up from there.
What is a good alternative to the Lizard Pose?
For example the Kneeling Hip Flexor Stretch, Low Lunge and Standing Hip Flexor Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.