One Half Locust
How to do the One Half Locust with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Biceps, Chest
Bodyweight
How to do the 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.
Log it, see it on your body.
Every One Half Locust set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the One Half Locust fits
The One Half Locust shows up in training built around a specific goal. See how it fits:
More quads exercises
One Half Locust: common questions
What muscles does the One Half Locust work?
The One Half Locust primarily works the Quads. It also recruits the Abs, Biceps and Chest as supporting muscles.
Is the One Half Locust suitable for beginners?
Yes. The One Half Locust is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One Half Locust?
None. The One Half Locust is a bodyweight exercise, so you can do it without any equipment.
How do I do the One Half Locust with correct form?
Lie facedown on the floor. Follow the full step-by-step above for the complete movement.
Log your One Half Locust sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |