One Half Locust

One Half Locust is a beginner-level exercise in the stretching category that primarily works the quads. It also recruits the abs, biceps and chest.

How to do it

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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.