Lower back, upper back, neck and hips
Locust: On Bolster
The bolster supports your body so you strengthen your back, glutes, and hamstrings with a smaller, easier lift: the gentlest way into this family.
Stability / Core20 to 60 seconds
Ways to adjust it
- Reduce lift height
- Arms alongside
- Gaze down cue
- Legs stay down
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: Chest Only
- Locust: Classic
- Locust: Low (Small Lift)
- 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.