Kysero
Try for free

Quadriceps · Beginner

One Half Locust

Prone unilateral anterior-chain stretch combining a held foot, lifted thigh, and gentle chest extension.

View instructionsAll exercises
Back to all exercises
One Half Locust demonstration

Exercise overview

Training details

QuadricepsHip FlexorsAbsChestShoulders

Equipment

Bodyweight

Sets × time

2 × 15 sec

Rest

20 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down and place one hand beneath the same-side front hip for padding.
  2. 02Bend the opposite knee and hold that foot with the same-side hand.
  3. 03Press the pelvis gently into the floor and lift the held foot, thigh, and chest together through a comfortable range.
  4. 04Keep the free arm and leg long for balance and breathe steadily during the hold.
  5. 05Lower slowly, release the foot, and repeat on the other side.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCamel PoseRelated variationSaddle Pose

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAll-Fours Quadriceps StretchComparable substituteOn-Your-Back Quad StretchComparable substituteProne Quadriceps Stretch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder