One Half Locust

Also called half locust, half locust pose and prone quad stretch.

Works

Quads, plus abs, biceps and chest

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Lie facedown on the floor.

1. Put your left hand under your left hipbone to pad your hip and pubic bone.
2. Bend your right knee so you can hold the foot in your right hand.
3. Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

Cues

• Lie face down, hand under the hip.
• Hold the foot of the bent leg.
• Lift the foot and shoulders together.
• Breathe and hold 20-30 seconds.

Common mistakes

• Cranking the low back.
• Hips twisting off the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and sore knees. Pain that's sharp or gets worse set to set means stop.

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