One Half Locust
One Half Locust is a flexibility - unilateral front-thigh and chest opening exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Biceps brachii, Pectoralis major
- Exercise type
- Flexibility - unilateral front-thigh and chest opening
Exercise technique
- Lie down
Lie face down and place your left hand under your left hip bone for gentle support.
- Right knee
Bend your right knee and grasp your foot with your right hand.
- Pelvis
Direct your hip bones downward and lightly engage your lower abdomen.
- Leg lift
Press your foot gently into your hand to lift your right thigh a small distance.
- Chest
Lift your chest slightly off the floor and open your shoulder under control.
- Neck
Keep the back of your neck long and look slightly ahead along the floor.
- Release
Return your chest and thigh to the floor, release your foot and switch sides.
Key technique points
- Place gentle support beneath your hip.
- Press your foot softly into your hand.
- Keep the lift small.
- Do not arch your lower back at a single point.
- Do not swing your knee sideways.
- Hold without interrupting your breathing.
Common mistakes
Compressing the lower back
Do not lift the leg and chest excessively.
Throwing the neck back
Do not imitate chest opening by raising your head.
Turning the hips sideways
Do not let your pelvis tip as you lift your right thigh.
Pulling hard on the foot
Do not force your heel toward your buttock and load your knee.
Crushing the supporting hand
Do not put excessive body weight onto your hand.
Forcing both sides at once
Do not try both legs together before establishing unilateral control.
Frequently asked questions
One Half Locust: why is “Compressing the lower back” a mistake?
Do not lift the leg and chest excessively.
One Half Locust: why is “Throwing the neck back” a mistake?
Do not imitate chest opening by raising your head.
One Half Locust: why is “Turning the hips sideways” a mistake?
Do not let your pelvis tip as you lift your right thigh.
One Half Locust: why is “Pulling hard on the foot” a mistake?
Do not force your heel toward your buttock and load your knee.
One Half Locust: why is “Crushing the supporting hand” a mistake?
Do not put excessive body weight onto your hand.
One Half Locust: why is “Forcing both sides at once” a mistake?
Do not try both legs together before establishing unilateral control.
What should I focus on when doing One Half Locust?
Place gentle support beneath your hip. Press your foot softly into your hand. Keep the lift small. Do not arch your lower back at a single point. Do not swing your knee sideways. Hold without interrupting your breathing.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.