Single Leg Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Unilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Good Morning is an exercise that primarily targets the glutes, while also engaging the abs, hamstrings, lower back, and upper back. To perform the exercise, you stand on one leg while holding a barbell across your upper back, keeping your core engaged and your back straight. Slowly hinge at the hips, lowering your torso while keeping the standing leg slightly bent. The movement emphasizes hip extension, working the glutes, and helping to strengthen the posterior chain. This exercise requires balance and stability, making it effective for improving overall strength and muscle coordination.
How to Perform
Begin by setting the barbell on a rack, ensuring it is positioned just below shoulder height. Adjust the safety bars to sit just above hip level for safety.
Stand facing the barbell and position your hands at an equal distance from the center of the bar. Step under the bar, ensuring it rests securely on your upper traps (or slightly lower for a low-bar variation, if preferred).
With your feet firmly planted, rise to a standing position and take two small steps back from the rack to gain balance.
To start the movement, gently unlock your knees and lift one foot off the ground. Initiate the hinge by pushing your hips backward while maintaining a neutral spine and a slight bend in the standing leg.
Focus on keeping your torso controlled and avoid rounding your back as you lower your upper body. Continue hinging at the hips until you feel a stretch in your hamstrings.
Push through the full foot of the standing leg to return to the starting position, extending your hip and straightening your body.
Complete the required number of repetitions on one leg, then switch to the other side to perform the same movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The depth of your movement during the exercise will depend on your mobility and your ability to maintain a neutral spine. Focus on keeping good form, and adjust the range of motion to suit your body’s capabilities.
Consider trying a “false grip” (thumb-less grip) if you experience discomfort in your elbows or wrists. This grip can help alleviate some common issues and allow for a smoother movement.
Neck positioning varies from person to person. Some people find it helpful to keep their chin tucked, maintaining a neutral neck throughout the exercise, while others may prefer to look slightly upward. Here are some things to keep in mind:
If you have an athletic background or a naturally extended posture, you might find it easier to maintain a neutral neck position by tucking your chin.
If you tend to have more flexion in your upper back (thoracic spine), slightly looking up can encourage more extension and improve your form.
Test both positions and determine which one feels most natural for your body. Your neck position should complement your body’s natural alignment to optimize the exercise.
As you perform the hinge, your weight will naturally shift toward your heels. However, it’s crucial to keep the weight evenly distributed across your entire foot. Avoid letting your toes lift off the ground. To maintain balance, focus on keeping three points of contact with the floor: your big toe, little toe, and heel.
If you notice that one glute feels less engaged than the other, start with unilateral (single-leg) repetitions to focus on activating that side. Once you’ve built up enough volume and strength, return to the bilateral (both legs) version for more balanced development.
How Not to Perform
Avoid Overarching Your Back
Do not arch your lower back excessively during the hinge. This can place undue stress on your spine and lead to injury. Focus on keeping your spine neutral and your core engaged throughout the movement to protect your back.
Do Not Let Your Knee Collapse Inward
Keep your standing knee in line with your toes, avoiding any inward collapse. Allowing the knee to cave in can disrupt the alignment and lead to unnecessary strain on the knee joint.
Don’t Use Momentum to Lift the Weight
Avoid jerking or swinging your body to lift the weight. The movement should be controlled and deliberate, focusing on muscle activation rather than relying on momentum. Jerking the weight can waste energy and lead to improper form, reducing the effectiveness of the exercise.
Don’t Round Your Shoulders or Back
Ensure your back and shoulders stay straight throughout the exercise. Rounding the back can cause strain on the spine and lead to discomfort or injury. Keep your chest up and your shoulders pulled back as you hinge.
Don’t Shift Too Much Weight onto Your Toes
While hinging, don’t let your toes lift off the ground. Keep your weight evenly distributed across the entire foot, especially through your heels. This helps activate the glutes properly and prevents unnecessary stress on your knees.
Avoid Going Too Deep if You Can't Maintain Form
Do not go too deep into the hinge if it compromises your form. Only go as low as you can while keeping your spine neutral and your core engaged. Going too deep can lead to lower back strain or other injuries.
Don’t Overextend Your Hip
When returning to the starting position, avoid overextending your hip and arching your back excessively. This can put unnecessary strain on your lower back. Focus on controlled movement and stop when you’re back in the neutral standing position.
Avoid Holding Your Breath
Don’t hold your breath during the exercise. Breathing is crucial to maintaining core stability and ensuring that you’re not straining your body. Focus on exhaling as you hinge down and inhaling as you return to standing.
Don’t Neglect Core Engagement
Avoid neglecting your core muscles. Keeping your core tight helps maintain stability and protects your spine. Not engaging your core can lead to back pain and less effective activation of the target muscles.
Don’t Rush Through Reps
Avoid rushing through the repetitions. Take your time with each movement, focusing on form and muscle activation rather than speed. This helps prevent mistakes and ensures that the right muscles are being worked.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
