One Half Locust
How to do the One Half Locust
- 1
Lie facedown on the floor.
- 2
Put your left hand under your left hipbone to pad your hip and pubic bone.
- 3
Bend your right knee so you can hold the foot in your right hand.
- 4
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.
How to program the One Half Locust
Sets and reps
As an isolation movement, the One Half Locust is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One Half Locust is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the One Half Locust work?
The One Half Locust primarily targets the Quadriceps. It also recruits the Abdominals, Biceps, Chest as supporting muscles.
What equipment do I need for the One Half Locust?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the One Half Locust should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
