Locust Pose
Locust Pose Exercise Description
Locust Pose (Salabhasana) is a prone, bodyweight back-extension drill that builds active control through the posterior chain while creating an opening sensation across the front of the body. The movement emphasizes spinal extension and hip extension with the pelvis anchored to the floor. Primary working muscles include the spinal extensors (erector spinae and multifidus) and gluteus maximus; the hamstrings, posterior deltoids, and scapular retractors (middle/lower trapezius and rhomboids) assist. Shoulder extension and scapular retraction help draw the chest forward as the legs lift, encouraging length from head to toes rather than height alone. Proper alignment—neutral cervical spine, ribs contained, and even pressure across the front of the hips—helps distribute extension through the thoracic and lumbar regions without excessive compression. Use smooth, controlled breathing to maintain stability and tension where needed. This pose is suitable as a focused mobility-and-control exercise for the back body using only body weight.
- Muscle Groups: Back, Core, Glutes, Hips
- Target Muscles: Gluteus Maximus, Longissimus, Multifidus
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Semimembranosus, Semitendinosus, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Core, Hips, Legs, Lower Back, Mid Back, Torso, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Spinal Extensors, Spine Stabilizers
- Joint Involvement: Multi-joint
- Muscle Location: Deep Spine Stabilizers, Glutes, Lower Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Locust Pose Exercise
‘- Lie prone with legs straight and feet pointing back; rest forehead on the mat.
– Place arms alongside your torso, palms facing the floor, shoulders neutral.
– Gently press the front of the hips into the mat to anchor the pelvis; lightly brace the abdomen.
– Create length: reach the crown of the head forward and the toes back.
– Lift the chest, arms, and legs together using the back extensors and glutes; keep knees straight.
– Draw shoulder blades down and in; reach fingertips toward the heels without shrugging.
– Keep the neck long with the gaze slightly forward and down; avoid craning.
– Maintain even contact through the pelvis; think “length then lift” to avoid lower-back pinching.
– Breathe steadily, pause briefly at the top, then lower with control.
Locust Pose Tips
‘- Gently press the front of your hips into the mat to anchor the pelvis and keep pressure even across the hip points.
– Lightly brace your abdomen before lifting to help stabilize your trunk.
– Create length first by reaching the crown of your head forward and your toes back before you start to lift.
– As you rise, focus on using your back extensors and glutes to lift the chest, arms, and legs together.
– Keep your knees straight as the legs lift to emphasize hip extension rather than knee bending.
– Draw your shoulder blades down and in while reaching your fingertips toward your heels, avoiding any shrugging.
– Maintain a neutral, long neck with your gaze slightly forward and down so you don’t crane the head.
– Keep your ribs contained and avoid flaring them so the extension is shared through the thoracic and lumbar spine.
– Think “length, then lift” to minimize lower-back pinching and create a feeling of reaching in both directions.
– Breathe steadily, pause briefly at the top, then lower your body with control rather than dropping out of the pose.
Locust Pose Beginner Introduction
Locust Pose (Salabhasana) is a face-down, bodyweight backbend that strengthens the entire backside of the body while creating a gentle feeling of space through the front. The position brings the spine and hips into extension with the front of the pelvis resting on the floor, so effort is shared through the back, glutes, and hamstrings. As the chest, arms, and legs rise away from the mat, the rear shoulders and upper back join in, helping the chest broaden and the front of the shoulders and hips feel more open.
The movement theme centers on creating a long line from head through toes rather than simply lifting as high as possible. A calm, steady gaze and relaxed face support an even curve through the middle and lower back instead of a sharp bend in one spot. Gentle abdominal engagement and consistent pressure across the front of the hips help distribute the work, turning the pose into a controlled, stability-building drill for the back body that uses only body weight and mindful breathing.