One Half Locust

How to do the One Half Locust

1. Lie facedown on the floor.
2. Put your left hand under your left hipbone to pad your hip and pubic bone.
3. Bend your right knee so you can hold the foot in your right hand.
4. 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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, biceps, chest
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Quadriceps-SMR Foam Roller Plie Dumbbell Squat Dumbbell Hip Flexion with Band Resistance Bands Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the One Half Locust

Quadriceps-SMR intermediate · Foam Roller Quad Stretch intermediate · Other Equipment Intermediate Hip Flexor and Quad Stretch intermediate · Other Equipment

Common questions

What muscles does the One Half Locust work?

The One Half Locust primarily works the quads, with the abs, biceps, and chest as secondary movers. All Fours Quad Stretch, Intermediate Hip Flexor and Quad Stretch, and Kneeling Hip Flexor train the same muscle, across 9 equipment types.

What equipment do you need for the One Half Locust?

None — the One Half Locust is bodyweight, so it works at home, in a hotel room or outdoors. All Fours Quad Stretch and Intermediate Hip Flexor and Quad Stretch also need nothing.

Is the One Half Locust suitable for beginners?

Yes, the One Half Locust is rated beginner. Quadriceps-SMR, Quad Stretch, and Intermediate Hip Flexor and Quad Stretch are the progressions from here.

Similar exercises

All Fours Quad Stretch Bodyweight Intermediate Hip Flexor and Quad Stretch Other Equipment Kneeling Hip Flexor Bodyweight Looking At Ceiling Bodyweight On-Your-Back Quad Stretch Other Equipment On Your Side Quad Stretch Bodyweight