Legs · Bodyweight
Lizard Pose
How to do the lizard pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the position described by the pose, aligning your body as instructed. Hold the pose while maintaining steady breathing.
- 1Step one foot to the outside of your hand and lower your hips; you should feel a stretch in your groin, hip flexors, and hamstrings
- 2Keep your back leg long and your spine extended, breathing deeply as you settle into the pose
- 3Allow your hips to sink gradually without forcing the stretch
Common mistakes
- Don't collapse your chest or round your back, keep length through your spine
- Avoid pushing your knee beyond a comfortable angle or letting it fall inward
- Don't twist your front foot or put pressure on your ankle; stay aligned
Muscles worked
The lizard pose works the hip flexors and quads.
- Hip FlexorsSupport
- QuadsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the lizard pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.