Locust Pose

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The Locust pose is a bodyweight workout that primarily targets the lower back muscles.

In this pose, the individual lies face down and lifts their chest, arms, and legs off the ground.

While engaging the lower back, the bodyweight is used to strengthen and stretch the muscles without overemphasizing secondary muscles.

Lie face down on a mat or the floor with your legs extended and your arms by your sides.
Engage your core muscles by drawing your belly button towards your spine.
Slowly lift your chest, arms, and legs off the ground, keeping your neck in a neutral position.
Squeeze your glutes and lift your legs as high as possible without straining.
Hold this position for a brief moment, focusing on using your lower back muscles.
Lower your chest, arms, and legs back down to the starting position.

Start by lying flat on your stomach with your legs extended and arms by your sides.
Engage your core muscles and press your pubic bone into the floor to protect your lower back.
Keep your legs straight and lift them off the ground, squeezing your glutes and engaging your lower back.
Avoid straining your neck by keeping your gaze down towards the floor.
Hold the position for a few seconds, focusing on maintaining proper form and engaging your lower back.
Slowly lower your legs back down to the starting position and repeat for the desired number of repetitions.