One Half Locust

What it is

This bodyweight movement helps strengthen your lower back and posterior chain. You lift one leg and your upper body simultaneously, primarily engaging your quadriceps. This also provides a beneficial stretch for your chest and hip flexors. Your abdominals, biceps, and chest work as secondary muscles.

Technique tips

• Place your supporting hand under your hip for padding.
• Lift your chest and knee simultaneously, keeping your gaze soft.
• Initiate the movement by engaging your glutes and lower back.
• Maintain a neutral spine; avoid craning your neck upwards.
• Focus on controlled lifting rather than explosive momentum.
• Breathe steadily through the hold, then switch sides.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.