10 Best One Half Locust Alternatives for Home Workouts

The One Half Locust is done lying face down. Ranked closest by our scoring: the Lower Back Curl, the Hyperextension and the Hyperextension (On Bench).

If you can't perform the One Half Locust, use other prone or hinge-based moves to load the erector spinae. Effective swaps include the Prone Superman, Full Locust (Salabhasana), Swiss‑ball back extension, reverse hyper on a bench, and the Swimmer. Cue: lift chest and thighs together, squeeze glutes, and avoid excessive lumbar hyperextension.

One Half Locust

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the One Half Locust

The steps for the One Half Locust itself, so you can judge how close each substitute below really is.

Erector Spinae, with abdominals, biceps, chest · Bodyweight · Beginner · Isolation

  1. Lie facedown on the floor.
  2. Put your left hand under your left hipbone to pad your hip and pubic bone.
  3. Bend your right knee so you can hold the foot in your right hand.
  4. Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

The 10 Best One Half Locust Alternatives

10 substitutes, ranked by how closely each one matches the One Half Locust on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Lower Back CurlPlay demonstration

    Progression

    1. Lower Back Curl

    79% match

    Spine · Intermediate · Isolation

    A looser match: it uses the same equipment, but it works the spinal erectors rather than the erector spinae.

    • Bodyweight
    How to perform it
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: spine, not erector spinae
    • Equipment: bodyweight only, the same as the One Half Locust
    • Body position: lying face down, the same as the One Half Locust
  4. Pyramid

    4. Pyramid

    74% match

    Lower_back · Intermediate · Isolation

    A looser match: it works the lower back rather than the erector spinae.

    • Stability-ball
    How to perform it
    1. Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
    2. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lower back, not erector spinae
    • Equipment: bodyweight only, the same as the One Half Locust
    • Body position: lying face down, the same as the One Half Locust
    • Balance: harder to stay steady on than the One Half Locust

  5. 5. Sphinx

    71% match

    Spine · Beginner · Isolation

  7. Exercise Ball Lower Back Stretch (Pyramid)Play demonstration

    7. Exercise Ball Lower Back Stretch (Pyramid)

    69% match

    Lats · Beginner · Isolation

    A looser match: it works the lats rather than the erector spinae.

    • Stability-ball
    How to perform it
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
    3. Place your hands behind your head or cross them over your chest.
    4. Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
    5. Hold the stretch for a few seconds, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not erector spinae
    • Equipment: bodyweight only, the same as the One Half Locust
    • Body position: lying on your back, not lying face down
    • Balance: harder to stay steady on than the One Half Locust

Why You Might Need a One Half Locust Alternative

You may substitute the One Half Locust for several reasons: acute low‑back irritation, limited mobility, or lack of a comfortable prone surface. Some people feel too much localized lumbar shear with repeated lumbar extension; a Swiss‑ball or bench reverse hyper shifts load to the hips and glutes and reduces shear. Other times you want progressive overload, switching to a weighted back extension or single‑leg variant increases demand on the erectors and posterior chain. Cue for a safer pattern: hinge from the hips or lead the motion with the chest rather than forcing excessive lumbar extension.

One Half Locust FAQ

What muscles does One Half Locust work?

The One Half Locust primarily targets the erector spinae along the lumbar and thoracic spine, with secondary activation of the glutes and posterior shoulder stabilizers. It emphasizes spinal extension and anti‑flexion control through the posterior chain.

What is the best bodyweight alternative to One Half Locust?

Prone Superman (Full Locust) is the best bodyweight substitute: lie prone, lift chest and thighs together, squeeze glutes, and retract the scapulae to engage the erectors and upper back. Keep a neutral neck and avoid excessive lumbar arching to limit shear.

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