Exercise

One Half Locust

Also known as: half locust pose, ardha shalabhasana, single leg locust, prone leg lift stretch

One Half Locust is an exercise for the quadriceps. Main target: rectus femoris. Also works: lower back, gluteus maximus, upper abs, biceps short head and middle chest. No equipment needed — just your bodyweight.

EquipmentBodyweight

MovementStatic hold

CategoryStretching

Muscles worked

Primary

Rectus femoris

Secondary

Lower back Gluteus maximus Upper abs Biceps short head Middle chest

How to do 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.