How to Do the One Half Locust
💪 Quadriceps, Abdominals, Biceps, Chest🏋️ Bodyweight📊 Beginner🏷️ Stretching
How to perform it
- 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
The One Half Locust primarily targets your Quadriceps, with support from your Abdominals, Biceps, Chest. No equipment needed — train it anywhere.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One Half Locust slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.