Mobility

One Half Locust

Lie facedown on the floor.

Beginner

The movement

One Half Locust - Prone Setup — 1. Prone Setup

One Half Locust - Right Foot Grab Lift — 2. Right Foot Grab Lift

One Half Locust - Prone Reset — 3. Prone Reset

One Half Locust - Left Foot Grab Lift — 4. Left Foot Grab Lift

About This Exercise

Lie facedown on the floor.

1Setup

Lie facedown on the floor.

2Execution

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.

Pro Tips

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.