Locust Pose

Muscles worked by the Locust Pose

Primary

Lower BackErector SpinaeGlutesGluteus Maximus

Secondary

HamstringsHamstring MusclesRear DeltsPosterior Deltoid

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Locust Pose

1. Lie face down with the arms alongside the body and the forehead on the mat.
2. Lengthen the back of the neck and reach the fingertips towards the feet.
3. Lift the chest, arms and both legs off the floor at the same time.
4. Hold the lifted position for the prescribed time, keeping the gaze down.
5. Lower everything down together and rest.

Form tips

• Lift with the length of the spine rather than cranking the head up.
• Keep the legs about hip-width apart and the knees straight.
• Start with the legs only, then add the chest, if the full lift is too much.

At a glance

Locust Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Back Extension
• Barbell Deadlift
• Bench Child's Pose
• Bodyweight Good Morning
• Bow Pose
• Cat Stretch
• Cat-Cow
• Child's Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "locust-pose",
  "name_en": "Locust Pose",
  "name_de": "Heuschrecke",
  "name_es": "Postura del Saltamontes",
  "description_en": "A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.",
  "description_de": "Ein Halt in Bauchlage, bei dem Brust, Arme und Beine abheben - die gesamte Rückenkette arbeitet isometrisch ganz ohne Zusatzlast.",
  "description_es": "Un sostén boca abajo en el que pecho, brazos y piernas se despegan del suelo, de modo que toda la cadena posterior trabaja de forma isométrica sin carga externa.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings",
    "posterior_deltoid"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie face down with the arms alongside the body and the forehead on the mat.",
    "Lengthen the back of the neck and reach the fingertips towards the feet.",
    "Lift the chest, arms and both legs off the floor at the same time.",
    "Hold the lifted position for the prescribed time, keeping the gaze down.",
    "Lower everything down together and rest."
  ],
  "instructions_de": [
    "Leg dich auf den Bauch, die Arme neben dem Körper, die Stirn auf der Matte.",
    "Verlänger den Nacken und streck die Fingerspitzen Richtung Füße.",
    "Heb Brust, Arme und beide Beine gleichzeitig vom Boden ab.",
    "Halte die angehobene Position für die vorgegebene Zeit, der Blick bleibt nach unten gerichtet.",
    "Senk alles gemeinsam ab und ruh dich aus."
  ],
  "instructions_es": [
    "Túmbate boca abajo con los brazos junto al cuerpo y la frente en la esterilla.",
    "Alarga la nuca y estira las yemas de los dedos hacia los pies.",
    "Eleva a la vez el pecho, los brazos y ambas piernas.",
    "Mantén la posición elevada durante el tiempo indicado, con la mirada hacia el suelo.",
    "Baja todo a la vez y descansa."
  ],
  "tips_en": [
    "Lift with the length of the spine rather than cranking the head up.",
    "Keep the legs about hip-width apart and the knees straight.",
    "Start with the legs only, then add the chest, if the full lift is too much."
  ],
  "tips_de": [
    "Heb aus der Länge der Wirbelsäule, statt den Kopf hochzureißen.",
    "Halte die Beine etwa hüftbreit und die Knie gestreckt.",
    "Beginn nur mit den Beinen und nimm die Brust dazu, wenn der volle Lift zu viel ist."
  ],
  "tips_es": [
    "Eleva desde el alargamiento de la columna en lugar de tirar de la cabeza hacia arriba.",
    "Mantén las piernas a la anchura de las caderas y las rodillas estiradas.",
    "Empieza elevando solo las piernas y añade el pecho después si la versión completa es demasiado."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/locust-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "locust-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.