GymPlan AIOne Half Locust
One Half Locust is a beginner bodyweight stretching that mainly works your quads, with help from your abs, biceps and chest.
💪 Quads🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
How to do the one half locust
- 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.
Muscles worked
Primary: QuadsSecondary: AbsSecondary: BicepsSecondary: Chest
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialOne Half Locust alternatives
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What muscles does the one half locust work?
It mainly works your quads; your abs, biceps and chest assist.
How many sets and reps of one half locust should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the one half locust good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.