Exercise guide
One Half Locust
The One Half Locust is a prone mobility position that combines a bent-knee quadriceps stretch with an active lift of the chest and thigh. It may also affect the hip flexors, chest, shoulders, and lower back.
Training context
Using the One Half Locust
This is more than a simple quadriceps stretch because the torso and working thigh lift away from the floor. The movement should remain mild and should not create pinching or compression in the lower back.
The two-sided version is substantially more demanding. Practice one side at a time before considering it.
Technique overview
Lift only as far as the lower back stays comfortable
Lie face down, bend one knee, and hold the foot with the same-side hand. Draw the foot gently into the hand while lifting the chest and thigh a small distance. Keep the movement controlled, lower slowly, and repeat on the opposite side.
Treat this as an overview and use a range, pace, and setup you can control.