Locust Pose
Expert Advice
Keep your gaze down and neck neutral to avoid straining your neck, and breathe deeply to help increase the stretch and relaxation.
How-to-do Steps
- Lie on your stomach with your arms by your sides, palms facing up.
- Exhale and lift your head, chest, arms, and legs off the floor by engaging your back muscles.
- Keep your arms parallel to the floor and gaze down to keep the neck in line with the spine.
- Hold the pose for several breaths, focusing on lifting higher with each exhale.
- Release the pose by slowly lowering your body back to the floor on an inhale.
Track Locust Pose in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Locust Pose primarily targets the Hamstrings, Glutes, Traps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings33%
Glutes33%
Traps34%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Locust Pose work?
Locust Pose primarily targets the Hamstrings, Glutes, Traps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Locust Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Locust Pose suitable for beginners?
Yes, Locust Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
