One Half Locust
The One Half Locust targets the Quadriceps and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abdominals and biceps and chest assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the One Half Locust work?
The One Half Locust primarily works the Quadriceps. Secondary muscles include the Abdominals, Biceps, Chest, which assist during the movement.
Is the One Half Locust good for beginners?
Yes, the One Half Locust is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the One Half Locust?
The One Half Locust requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.