Single-Leg Good Morning

Hamstrings, Glutes, Lower Back, CoreBodyweight

Unweighted single-leg hip hinge targeting the hamstrings, glutes, and spinal erectors while building balance.

How to do it

1Stand tall, shift your weight to one leg with a soft knee, and lift the other foot slightly behind you.

2Place your hands behind your head or cross them over your chest, pulling your shoulders back.

3Hinge forward at your hips, sending your glutes back and keeping your spine flat.

4Lower until your torso is near parallel to the floor or you feel a stretch in your hamstrings.

5Squeeze your glute and hamstring to pull yourself back to standing.

Common mistakes

Rounding your spine, taking tension off the target muscles.

Locking out your standing knee, overloading the joint.

Opening your hips to the side instead of keeping them square.

Breathing

Inhale as you hinge forward, exhale as you return upright.

Make it harder or easier

Touch the toes of your back foot to the floor for balance if needed.

Extend your arms straight forward parallel to the ground to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.