Locust Pose (Salabhasana)
Locust pose is a prone yoga posture that targets the lower back by lifting the chest and legs simultaneously off the floor. It strengthens the posterior chain including the glutes, hamstrings, and spinal extensors, and is a foundational backbend for building back body strength.
How to do it
- Lie face down on your mat with your legs extended and arms alongside your body, palms facing up.
- Rest your forehead gently on the mat.
- Inhale and simultaneously lift your head, chest, arms, and legs off the floor.
- Keep your gaze forward and downward, draw your shoulder blades together, and squeeze your glutes.
- Hold the position for 20-30 seconds, then exhale and slowly lower everything back to the mat.
Form cues
- Keep your gaze toward the floor
- Draw your shoulder blades together
- Engage your glutes to lift
- Lengthen through your toes
- Keep your neck neutral
Breathing: Inhale deeply as you lift, and maintain steady, controlled breaths while holding the pose.
Common mistakes
- Jerking the body up, which can strain the lower back
- Looking forward and craning the neck, which puts pressure on the cervical spine
- Holding your breath, which prevents core stability
- Lifting too high too soon, which may cause pinching in the lumbar spine
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds hold, 45s rest
Lose weight
3 sets x 30 seconds hold, 30s rest
Build muscle
4 sets x 45 seconds hold, 60s rest
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, ease off and lower your chest closer to the floor.
- If you have any existing spinal conditions, check with a professional before attempting this pose.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working your lower back, glutes, and shoulders. Avoid any sharp pain in the spine.
Can I do this if I have back pain?
If you have any history of back pain or discomfort, consult a professional before starting and consider starting with a gentler movement like sphinx pose.
How often should I practice this?
It can be practiced 3-4 times a week as part of a balanced mobility or strength routine.