Locust Pose
Lie prone and lift chest and optionally legs off the floor using the upper back and glutes to strengthen spinal extension.
Overview
Locust Pose is a beginner back extension exercise on Flexor that lifts the chest and optionally the legs off the floor to strengthen the spinal extensors and glutes.
What Locust Pose targets
You'll feel the upper and lower back and glutes working to hold the lift. Keep the range small—quality over height.
Why add Locust Pose to your routine
Builds spinal extension strength that supports posture after long periods of sitting.
- A small controlled lift is more effective than a large arch that pinches the lower back.
- Reach fingertips toward the feet to help open the chest without cranking the neck.
- Hold for a few breaths, then lower with control.
Who it's for
Anyone who sits frequently and wants to strengthen the back extensors safely.
When to do it
Use in a warm-up, core/back session, or as a counter-movement after forward-flexion stretches.
Locust pose is a prone back-extension exercise that lifts the chest and optionally the legs using the erector spinae and glutes. Keep the lift small and controlled—this builds extension strength, not passive stretching.
Setup cue
Lie on your stomach with arms by your sides and palms facing down. Gently engage your core and lengthen through the back of your neck.
Practice notes
In Flexor, Locust Pose is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Locust Pose.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your stomach with arms by your sides and palms facing down.
- Gently engage your core and lengthen through the back of your neck.
- Lift your chest and shoulder blades off the floor (and optionally lift legs) using your upper back and glutes.
- Maintain the lift small and controlled—no sharp low-back pinching.
- Hold for a few breaths, then lower with control.
Cues that help the movement stay smoother and more controlled.
- Aim for a gentle stretch sensation; let the breath help you relax into the position.
- Keep joints ‘soft’ (don’t lock out elbows/knees) and maintain comfortable alignment.
- Reach your fingertips toward your feet to help open your chest.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
- Bouncing at end range or stretching into sharp pain.
- Letting alignment collapse (e.g., rounded shoulders or twisted pelvis) to ‘cheat’ the range.
Keep things comfortable and stop if something feels wrong.
- If you have a history of spinal/neck injury, disc issues, or recent surgery, consult a clinician before progressing range or intensity.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Strengthens the spinal extensors and glutes through a prone lifting pattern.
- Counters the flexed posture of desk work by training thoracic and lumbar extension.
- The optional leg lift adds glute and hamstring engagement to the back extension.
Similar movements to explore next
-
Airplane
Prone back extension with arms wide like wings to strengthen the lower back and glutes.
-
Aquaman
Prone opposite arm-and-leg lifts that train spinal extension and glute engagement one side at a time.
-
Baby Cobra
Small prone chest lift driven by the upper back to gently extend the thoracic spine.
-
Superman
Lie face down and lift arms, chest, and legs off the floor to strengthen the posterior chain.
-
Superman Hold
Hold the prone superman lift with ribs drawn in and steady breathing to train back and glute endurance.
-
Cat Cow
Hands-and-knees spinal wave that alternates arching and rounding the back with the breath.
-
Seated Twist
Seated spinal twist with one foot crossed over the thigh to rotate the thoracic spine.
-
Good Mornings
Stand with hands behind your head and hinge forward at the hips, sending the hips back with a long spine.
Common questions
Which body areas does Locust Pose target?
Locust Pose is a movement that mainly targets your lower back, glutes, core, and upper back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Locust Pose work?
Primary muscles associated with Locust Pose include erector spinae, gluteus maximus, and thoracic extensors. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Locust Pose suitable for beginners?
Locust Pose is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Locust Pose?
In Flexor, Locust Pose runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Locust Pose?
Locust Pose has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Locust Pose?
No. Locust Pose is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Locust Pose?
Locust Pose appears in guided Flexor sessions such as Travel Stiffness Release. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
