One Half Locust

How to perform

1. 01Lie facedown on the floor.
2. 02Put your left hand under your left hipbone to pad your hip and pubic bone.
3. 03Bend your right knee so you can hold the foot in your right hand.
4. 04Lift 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.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.