Locust Pose
A gentle stretch to open up core, Hips and ease stiffness.
Overview
Locust Pose is a beginner static stretch on Flexor that lengthens the core, hips and lower back. A gentle stretch to open up core, hips and ease stiffness.
What Locust Pose targets
You'll feel it most through the latissimus dorsi, working the core, hips and lower back.
Why add Locust Pose to your routine
Supports flexibility and reduces perceived stiffness when practiced consistently. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Can improve posture and movement quality by restoring comfortable range.
- Promotes spinal mobility and thoracic extension/rotation that supports healthier movement patterns.
- A beginner-friendly movement you can repeat with no equipment.
Who it's for
It suits newcomers and anyone easing back into movement, and it carries over well to activities like athletics and football.
When to do it
Use it as a cool-down after training or in the evening to unwind tight tissue. Most people spend around 45 seconds on it.
Locust Pose is a flexibility-focused position that targets core, Hips, lower back. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Lie on your stomach with arms by your sides and palms facing down. Lift your chest and shoulder blades off the floor using your upper back and glutes.
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.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- If you have a history of spinal/neck injury, disc issues, or recent surgery, consult a clinician before progressing range or intensity.
Why people include this movement in their practice.
- Supports flexibility and reduces perceived stiffness when practiced consistently.
- Can improve posture and movement quality by restoring comfortable range.
- Promotes spinal mobility and thoracic extension/rotation that supports healthier movement patterns.
Similar movements to explore next
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Bird Dog
Use Bird Dog as a mobility drill for full body to improve range and movement quality in Flexor.
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Bridge
Use Bridge as a mobility drill for full body to improve range and movement quality in Flexor.
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Cat Cow
Use Cat Cow as a mobility drill for full body to improve range and movement quality in Flexor.
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Downward Dog
Use Downward Dog as a mobility drill for full body to improve range and movement quality in Flexor.
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Forward Fold
Use Forward Fold as a mobility drill for full body to improve range and movement quality in Flexor.
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Seated Twist
Use Seated Twist as a mobility drill for full body to improve range and movement quality in Flexor.
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Spinal Twist
Use Spinal Twist as a mobility drill for full body to improve range and movement quality in Flexor.
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Trunk Rotation
A light conditioning drill to raise your heart rate while keeping core, Hips moving well.
Common questions
Which body areas does Locust Pose target?
Locust Pose is a deep stretch movement that mainly targets your core, hips, and lower 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 latissimus dorsi. 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.
