One Half Locust
How to do the One Half Locust with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Biceps, Chest
Bodyweight
How to do the One Half Locust
- 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.
Log it, see it on your body.
Every One Half Locust set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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