Locust Pose
Gym Exercise Card
Equipment
The Locust Pose is a yoga asana aimed at strengthening the back muscles, particularly the erector spinae and gluteus maximus. This pose also improves posture, spinal flexibility, and enhances core stability. It involves lifting the torso and legs off the ground while lying prone, which engages the entire posterior chain.
How to do it
- Lie on your stomach with your arms alongside your body and palms facing up.
- Inhale and lift your head, chest, and legs off the floor, keeping the back muscles engaged.
- Keep your arms extended back, lifting them as high as possible.
- Hold the position for a few breaths, maintaining engagement through your core and glutes.
- Slowly lower your body back to the starting position with control.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Hamstrings Trapezius Middle Fibers Trapezius Upper Fibers
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.