Napra

One Half Locust

Stretching & mobilityBeginner QuadricepsAbdominalsBicepsChest Bodyweight
One Half Locust, step 1
1. Lie face down, bend one knee and hold the foot with the same-side hand.
One Half Locust, step 2
2. Lift the thigh off the floor and draw the heel toward your glutes, hip bone staying down. Hold.

How to do it

  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.

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Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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