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One Half Locust

The One Half Locust primarily targets your Quadriceps, with support from Abdominals, Biceps, Chest. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Static

Primary muscles: Quadriceps Secondary muscles: Abdominals, Biceps, Chest

How to perform One Half Locust

  1. Step 1. Lie facedown on the floor.
  2. Step 2. Put your left hand under your left hipbone to pad your hip and pubic bone.
  3. Step 3. Bend your right knee so you can hold the foot in your right hand.
  4. Step 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.

Frequently asked questions

How do I maintain proper form during the One Half Locust?

Keep your hips grounded and chin on the floor while lifting one leg straight back. Focus on lengthening the leg rather than maximizing height to avoid excessive lumbar arching.

What primary muscles are targeted in this movement?

The exercise primarily targets the quadriceps through isometric tension and active stretching. It also engages the glutes and lower back extensors to stabilize the pelvis during the lift.

What is a common mistake to avoid during the leg lift?

Avoid rotating the hips or lifting the pelvis off the ground to gain height. Keeping the frontal hip bones pressed into the floor ensures the load stays on the intended musculature.

How can a beginner modify the One Half Locust?

Beginners should focus on lifting the leg only a few inches while maintaining a straight knee. If the full lift is difficult, simply tensing the quad and hovering the foot is an effective starting point.

What is the recommended programming for this exercise?

Perform 2 to 3 sets of 10 to 15 repetitions per side, or hold the top position for 20 to 30 seconds. This movement works well as a finisher or part of a mobility routine.

Sample sets & reps for One Half Locust

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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