All training resources
Exercise guide
Locust Pose
A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · posterior deltoid
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Lie face down with the arms alongside the body and the forehead on the mat.
- Lengthen the back of the neck and reach the fingertips towards the feet.
- Lift the chest, arms and both legs off the floor at the same time.
- Hold the lifted position for the prescribed time, keeping the gaze down.
- Lower everything down together and rest.
Technique cues and common mistakes
- Lift with the length of the spine rather than cranking the head up.
- Keep the legs about hip-width apart and the knees straight.
- Start with the legs only, then add the chest, if the full lift is too much.