One Half Locust

A beginner stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Abs, Biceps and Chest
Equipment: Bodyweight
Level: Beginner
Movement: Static

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Half Locust

Questions

What muscles does the One Half Locust work?

Mainly the quads, with the abs, biceps and chest helping.

Is the One Half Locust good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Half Locust?

Good alternatives that train the quads: Rear Leg Raises, Side Leg Raises, Sit Squats or Adductor/Groin.

How many sets and reps of the One Half Locust should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).