Locust Pose
Strengthen your back and core! Locust Pose improves posture and stretches your body. Proceed with caution!
The Locust Pose mainly works the lower back and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Locust Pose Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Locust Pose Variations and Alternatives
How to do the Locust Pose
Lie face down on your mat with your arms beside your body, palms facing up.
Rest your forehead slightly on the mat so your neck is neutral.
Engage your abdominal muscles by drawing the belly button towards your spine.
Inhale and lift your head, chest, arms, and legs off the floor. Extend through the crown of your head and your feet to lengthen your body.
Reach back with your hands towards your feet, and if possible, interlace your fingers to add a shoulder and chest stretch.
Hold the pose, keeping your gaze forward and down to avoid straining the neck.
Continue breathing normally while holding the pose for the desired duration, typically between 30 seconds to 1 minute.
Exhale as you gently lower your body back to the starting position.
Practice the pose cautiously if you have back injuries.
Avoid straining or overextending the neck.
---
Locust Pose FAQs
What muscles does the Locust Pose work?
The Locust Pose mainly works the lower back and glutes & hips, with help from the core and back. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Locust Pose?
None. The Locust Pose is a bodyweight exercise, so you can do it anywhere.
What are some Locust Pose variations and alternatives?
Similar exercises include the Boat Pose, Bow Pose, Cobra Lookback Stretch and Cobra Pose with Wide Leg.
Training calculators
Work out the numbers behind your training before your next session.