One Half Locust
The One Half Locust is a beginner none (bodyweight) exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.