Locust Pose with Hands Clasped Behind Back
Easy
Also known as: Clasped-Hand Locust Pose · Locust Pose with Bound Hands
Expert Advice
Reach your knuckles toward your heels rather than forcing your hands upward. This keeps the clasp from driving an excessive shoulder stretch.
How-to-do Steps
- Lie face down on the floor with both legs extended.
- Clasp your hands behind your lower back and straighten your arms comfortably.
- Gently lift your chest and both straight legs together.
- Keep your abdomen and front of your pelvis resting on the floor.
- Breathe steadily while holding the elevated pose for the programmed duration.
- Slowly lower your chest and both legs, then release your hands.
Common Mistakes
- Chin lifted too highFix: look down and keep the back of your neck long.
- Lower back feels pinchedFix: reduce your lift and lengthen through your legs.
Coach Cues
Chest and legs togetherKnuckles toward heelsKeep your neck long
Short reminders to keep in mind during every set.
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Muscles Worked
Locust Pose with Hands Clasped Behind Back 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%
Shoulders10%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Simultaneous chest and leg elevation requires back strength and comfortable behind-the-back shoulder mobility.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Variations
Easier Variation
Frequently Asked Questions
What muscles does Locust Pose with Hands Clasped Behind Back work?
Locust Pose with Hands Clasped Behind Back primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings, Shoulders. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Locust Pose with Hands Clasped Behind Back?
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 with Hands Clasped Behind Back suitable for beginners?
Yes, Locust Pose with Hands Clasped Behind Back 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 with Hands Clasped Behind Back?
Chin lifted too high: look down and keep the back of your neck long. Lower back feels pinched: reduce your lift and lengthen through your legs.
