▸ Legs
One Half Locust
Quadriceps
beginner · stretching
Also works: Abdominals · Biceps · Chest
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Lie facedown on the floor.
02
Put your left hand under your left hipbone to pad your hip and pubic bone.
03
Bend your right knee so you can hold the foot in your right hand.
04
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.