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Lower back, hips and neck

Locust: Block Between Thighs

A block between your thighs activates your inner thigh and deep hip muscles, adding pelvic stability to the posterior chain strengthening of locust.

Stability / Core20 to 60 seconds
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How to do it

  1. 1

    Lie face down with a block between your thighs

    Place the block between your thighs just above the knees, legs parallel, forehead resting down.

  2. 2

    Press in on the block before you lift

    Hold it with a light, steady squeeze from both legs. Setting that squeeze first switches on the inner thighs and deep hips and steadies your pelvis.

  3. 3

    Lift chest and legs, keeping the block still

    Take everything up together while the block stays exactly where it is. Holding that pressure through the lift is the whole point of this version.

  4. 4

    Let the squeeze set your height

    Gaze down at the mat. If the pressure on the block fades, you have gone higher than you can control, so lower until the squeeze comes back, or keep the whole lift low.

  5. 5

    Hold for 20 to 60 seconds, then release

    Come down first, then let go of the block. Rest for a few breaths before repeating.

What to watch for

The block sliding, tilting or dropping, which means the legs have stopped working evenly and the lift has become a back only effort. Height counts for nothing here if the block goes loose.

Ways to adjust it

  • Low 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. See all Locust Pose versions in one place, ordered from gentlest to strongest.

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 session

From the clinically authored Vinys movement library.