Locust Pose
Locust Pose Exercise Description
Locust Pose (Salabhasana) is a prone, bodyweight back extension that builds active control through the posterior chain while opening the front of the body. You lift the chest, arms, and legs against gravity using the erector spinae, gluteus maximus, and hamstrings, with assistance from the mid-back and rear-shoulder muscles (middle trapezius, rhomboids, posterior deltoid). The movement emphasizes length before height: create axial extension, then lift without compressing the lumbar spine. It promotes thoracic extension, scapular retraction/depression, and coordinated hip extension, which are foundational for sound posture and overhead mechanics. Because the anterior body is lengthened as you extend, you may feel a gentle stretch across the chest and the front of the hips while maintaining core bracing. Locust Pose is a controlled, accessible way to practice spinal alignment, shoulder positioning, and glute-driven hip extension using only body weight.
- Muscle Groups: Back, Glutes, Hips
- Target Muscles: Gluteus Maximus, Longissimus
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Posterior, Rhomboid Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lower Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Locust Pose Exercise
‘- Lie prone with legs long, tops of feet on the floor, arms alongside your body, palms facing in.
– Set your head neutral (gaze down). Gently draw ribs and navel inward; lightly press your pubic bone into the mat to create length in your low back.
– Inhale to reach: crown of head forward, toes back. Broaden collarbones; slide shoulder blades down and together.
– Exhale to lift chest, arms, and both legs a few inches, keeping knees straight and hips level.
– Keep neck neutral (do not look forward). Maintain abdominal tension to avoid excessive lumbar arch.
– Rotate arms so thumbs point slightly outward; keep shoulders away from ears.
– Engage glutes and hamstrings to lift the legs; think “lengthen, then lift,” not “crank up.”
– Breathe steadily; keep the front of the hips anchored without pinching the low back.
– Lower with control, reaching long through the spine as you return to the mat.
– Options: keep one leg down (half locust), or keep hands on the floor for support if needed.
Locust Pose Tips
‘- Lie prone with legs long, tops of the feet on the floor, arms alongside your body, palms facing in.
– Keep your head neutral with your gaze down throughout the movement.
– Gently draw your ribs and navel inward and lightly press your pubic bone into the mat to create length in your low back.
– On the inhale, reach the crown of your head forward and your toes back to create length before lifting.
– Broaden your collarbones and slide your shoulder blades down and together.
– On the exhale, lift your chest, arms, and both legs a few inches, keeping your knees straight and hips level.
– Maintain a neutral neck and avoid looking forward as you lift.
– Keep abdominal tension to avoid an excessive arch in the lumbar spine.
– Rotate your arms so your thumbs point slightly outward and keep your shoulders away from your ears.
– Engage your glutes and hamstrings to lift the legs, thinking “lengthen, then lift” rather than forcing height.
– Breathe steadily and keep the front of your hips anchored without pinching the low back.
– Lower with control, reaching long through your spine as you return to the mat.
– If needed, keep one leg down (half locust) or keep your hands on the floor for extra support.
Locust Pose Beginner Introduction
Locust Pose (Salabhasana) is a yoga backbend performed face-down, using only body weight to challenge the back of the body. The lift of the chest, arms, and legs activates the muscles along the spine, the glutes, and the back of the thighs, with extra involvement from the upper back and shoulders. As the front of the torso and hips lengthen while the back works, many people notice a gentle stretch through the chest and the front of the hips, supported by steady engagement through the core.
The emphasis is on creating a sense of length through the spine before rising higher, encouraging a smooth, even curve rather than a sharp bend in the lower back. This pattern supports healthier posture, mid-back mobility, shoulder organization, and hip movement that relies on the glutes. Because the motion is controlled and uses a relatively small lift, it offers an approachable way to explore back-strengthening extension and body awareness without any equipment.