One Half Locust
A beginner mobility exercise that works the quads.
Starting position
End position
How to Do One Half Locust
- Lie facedown on the floor.
- Put your left hand under your left hipbone to pad your hip and pubic bone.
- Bend your right knee so you can hold the foot in your right hand.
- 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
Alternatives to One Half Locust
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Rear Leg Raises
A beginner mobility exercise that works the quads, needing no equipment.
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2
Kneeling Hip Flexor
A beginner isolation mobility exercise that works the quads.
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3
Looking At Ceiling
A beginner isolation mobility exercise that works the quads.
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4
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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5
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
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6
Sit Squats
A beginner mobility exercise that works the quads.
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7
Standing Elevated Quad Stretch
A beginner mobility exercise that works the quads.
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8
Standing Hip Flexors
A beginner isolation mobility exercise that works the quads.
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9
All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
-
10
Lying Prone Quadriceps
An advanced mobility exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do one half locust work?
One Half Locust primarily works the quads. The abs, biceps and chest assist as secondary muscles.
What equipment do I need for one half locust?
The source dataset does not record equipment for one half locust. Check the instructions above before you set up.
One Half Locust: is it suitable for beginners?
Yes. One Half Locust is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one half locust?
Rear Leg Raises, Kneeling Hip Flexor, Looking At Ceiling train the same primary muscles and are listed with 7 more alternatives above.
How do I log one half locust in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the quads on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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