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Twisted Lizard Pose
A bodyweight mobility exercise combining a deep lunge with spinal rotation to target the hip flexors, adductors, and thoracic spine. Used to improve flexibility and range of motion.
About Exercise
Equipment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Obliques, Chest, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Adductors
7/10Adductor Magnus
Obliques
5/10External Obliques
Chest
4/10Mid Chest
Glutes
3/10Glute Max
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
10-30 seconds • Rest between sides or transition immediately.
How to Perform
Start in a low lunge with your back knee on the floor and your front foot stepped wide to the side. Place the hand opposite your front foot firmly on the ground.
- Press your grounded hand into the floor to create stability.
- Rotate your torso toward the front leg, reaching the top arm toward the ceiling.
- Sink your hips forward and down to deepen the stretch in the back hip.
- Keep the front knee hugging toward the midline or allow it to open slightly depending on comfort.
- Hold the position while breathing deeply.
- Return to the center and repeat on the other side.
Coaching Tips
Form Cues
- Sink the hips
- Open the chest
- Reach for the sky
- Long spine
Breathing
Inhale to lengthen the spine, and exhale to deepen the twist and sink into the hips.
Range of Motion
Rotate until the chest is open to the side and a deep stretch is felt in the hips.
Safety
Safety Notes
- Place a pad under the back knee if experiencing discomfort.
- Do not force the twist; rotate only as far as comfortable.
Spotting
Not recommended; perform self-paced.
Common Mistakes
- Collapsing into the bottom shoulder
- Holding the breath
- Rounding the spine excessively
When to Avoid
- Acute knee injury
- Recent hip surgery
- Severe lower back pain
Flexibility Needed
- Good hip flexor flexibility
- Moderate spinal rotation capacity
Build Up First
- Ability to hold a low lunge position
Also known as
Parivrtta Utthan Pristhasana, Lizard Twist, Revolved Lizard Pose
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