Lower back, upper back, shoulders and neck
Locust: Arms Forward
Arms extended forward create the most challenging version, demanding maximum engagement from your thoracic and lumbar back muscles for advanced strengthening.
Stability / Core20 to 60 seconds
Ways to adjust it
- Classic
- Low Locust
- Classic Locust
- Gaze down cue
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Locust: Arms Alongside Body
- Locust: Block Between Thighs
- Locust: Chest Only
- Locust: Classic
- Locust: Low (Small Lift)
- Locust: On Bolster
- Locust: Single Leg
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.