Locust Pose

Erectors, glutes, hamstringsBodyweight

This prone exercise strengthens your entire posterior chain. It targets the spinal erectors, glutes, and hamstrings, gently improving mobility and core control.

How to do it

1Lie on your stomach, extend your legs back, and place your arms by your sides with palms down.

2Look down at the floor to keep your neck neutral; do not lift your chin.

3Exhale and lift your chest, arms, and legs off the floor by squeezing your glutes and back.

4Hold the top position for a couple of seconds, feeling the tension evenly along your entire back.

5Inhale as you slowly lower back down to the floor.

Common mistakes

Cranking your head back—this pinches your neck and strains the cervical spine.

Jerking your body up—you want a smooth lift driven by your target muscles.

Arching only from your lower back—aim for a long, even curve through your entire spine.

Breathing

Inhale at the bottom, then exhale as you lift. Keep breathing smoothly at the top—do not hold your breath.

Make it harder or easier

To make it easier, lift only your upper body or only your legs. To make it harder, hold the top position for longer.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.