Locust Pose (Hands Clasped)
Easy
Also known as: Locust Pose with Hands Clasped
Expert Advice
Think length, not height: reach your chest forward and toes backward. Use a smaller lift if raising higher makes your lower back feel pinched.
How-to-do Steps
- Lie face down on the floor with both legs straight.
- Clasp your hands behind your back and reach them toward your feet.
- Lift your chest and both straight legs together, keeping your abdomen and pelvis grounded.
- Hold this elevated position for the programmed duration while breathing gently.
- Lower your chest and both legs slowly, then release your hands.
Common Mistakes
- Neck cranes upwardFix: keep your gaze toward the floor rather than ahead.
- Clasp strains your shouldersFix: soften your elbows and keep your hands closer to your hips.
Coach Cues
Reach long, not highKeep both legs straightGaze toward the floor
Short reminders to keep in mind during every set.
Track Locust Pose (Hands Clasped) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Locust Pose (Hands Clasped) primarily targets the Lats, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Glutes30%
Secondary
Hamstrings20%
Traps10%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Simultaneous chest and leg elevation requires back strength and comfortable shoulder extension.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Locust Pose (Hands Clasped) work?
Locust Pose (Hands Clasped) primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings, Traps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Locust Pose (Hands Clasped)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Locust Pose (Hands Clasped) suitable for beginners?
Yes, Locust Pose (Hands Clasped) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Locust Pose (Hands Clasped)?
Neck cranes upward: keep your gaze toward the floor rather than ahead. Clasp strains your shoulders: soften your elbows and keep your hands closer to your hips.
