Lower back, upper back and neck
Locust: Chest Only
Lifting only the chest strengthens your upper back and spine extensors while your legs stay grounded, keeping the effort focused and the lower back load light.
Stability / Core20 to 60 seconds
Ways to adjust it
- Reduce lift height
- Hands under shoulders for support
- 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: Arms Forward
- Locust: Block Between Thighs
- 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.