Half Locust
Lying face down, you bend one knee, hold the foot and lift it together with the chest, stretching the quadriceps and hip flexor of that leg while the back muscles work lightly.
Primary muscles
- Quadriceps
- Hip Flexors
Secondary muscles
- Lower Back (Erector Spinae)
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 2
- Duration
- 15–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying face down with legs straight and the forehead resting on the floor.
Bend one knee and reach back with the same-side hand to hold the top of the foot.
Keep the other forearm on the floor for support.
Press the foot back into your hand as you lift the knee and chest slightly off the floor.
Hold, then lower with control and switch sides.
Breathing: Inhale as you lift and breathe slowly while holding.
Coaching tips
Kick the foot into the hand
Hips stay heavy
Neck long, eyes down
Common mistakes
Cranking the head up
Lifting by arching the lower back only
Rolling onto one hip
Safety notes
Keep the lift small if the lower back complains; pad the hips on a hard floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.