Locust Pose B (Legs Lifted) anatomy

Locust Pose B (Legs Lifted) · Salabhasana B · Tư thế châu chấu nâng chân

Locust Pose B (Legs Lifted) mainly works gluteus maximus, hamstrings, erector spinae, multifidus; it stretches iliopsoas, rectus abdominis, tibialis anterior; deltoid, pectoralis major stabilize.

Opening the 3D model…

Lie face down with the chin on the floor, legs together and toes pointed. Slide both arms under the body, palms down beneath the upper thighs, elbows straight and close together. Inhale, press the arms firmly into the floor and lift both straight legs high, knees straight and legs together as one unit; the chest and chin stay on the floor and the weight shifts toward the chest and arms. Unlike Locust Pose, where the head, chest, arms and legs all lift, only the legs leave the floor here, so the glutes, hamstrings and lower back do most of the work while the arms act as a lever pushing down. The fronts of the hips and the abdominal wall stretch. Lift the legs with muscle, never by swinging; hold a few breaths, then lower slowly. With lower-back pain, practice Half Locust, lifting one leg at a time. Avoid it during pregnancy.

Muscles in this pose

Working (contracting): Gluteus maximus, Hamstrings, Erector spinae, Multifidus, Quadratus lumborum, Quadriceps, Adductors, Latissimus dorsi, Triceps brachii

Stretching: Iliopsoas, Rectus abdominis, Tibialis anterior

Stabilizing: Deltoid, Pectoralis major

Why these muscles work or stretch

• Gluteus maximus · Working (contracting): Extends the hips to lift both legs high
• Hamstrings · Working (contracting): Help the glutes extend the hips
• Erector spinae · Working (contracting): The lumbar part contracts strongly as the pelvis lifts with the legs
• Quadriceps · Working (contracting): Keeps the knees straight
• Adductors · Working (contracting): Keep the legs together as one unit
• Latissimus dorsi · Working (contracting): Presses the arms into the floor as the lever for the lift
• Triceps brachii · Working (contracting): Keeps the elbows straight as the arms push down
• Iliopsoas · Stretching: The fronts of the hips lengthen as the legs lift back
• Tibialis anterior · Stretching: Toes pointed
• Deltoid · Stabilizing: Back fibers help press the arms down
• Pectoralis major · Stabilizing: Keeps the arms drawn in under the body

Practice cues

• Press the arms and palms into the floor as your lever
• Lengthen the legs back before lifting, knees straight, legs together
• Keep the chin still on the floor, don't turn the head, breathe evenly

Benefits

• Strengthens the glutes, hamstrings and lower back
• Stretches the fronts of the hips and the abdominal wall
• Strengthens the shoulders and arms as they press into the floor

Cautions / contraindications

• Avoid in pregnancy or after recent abdominal surgery
• Use caution with low back pain or spinal stenosis; lift the legs lower or one at a time
• Use caution with neck pain; rest the forehead instead of the chin on the floor

Easier variations

• Lift one leg at a time (Half Locust)
• Keep the arms beside the body and place a thin folded blanket under the hips

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Locust Pose Salabhasana
• Half Locust Pose Ardha Salabhasana
• Locust Pose C (Hands Clasped) Salabhasana C
• Superman Pose Viparita Salabhasana
• Bow Pose Dhanurasana
• Full Frog Pose Bhekasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)