Stretching

One Half Locust

The one half locust is a beginner stretching exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Abs, Biceps, Chest
Equipment
Body weight
Level
Beginner
One Half Locust, starting position
Start
One Half Locust, end position
Finish

How to do it

  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.

Alternatives to the one half locust

Kneeling Hip Flexor Body weight Looking At Ceiling Body weight On Your Side Quad Stretch Body weight Rear Leg Raises Body weight Sit Squats Body weight Standing Hip Flexors Body weight