Exercise Library
Single Leg Good Morning
AKA 1-legged good morning, Unilateral good morning
The single leg good morning is an exercise to improve hip stability and strengthen the hamstrings and glutes.
Execution
Place a barbell behind your neck as you would for a back squat, place one foot under your hip, and the other with the top of the foot resting on a bench or box behind you. Set your back tightly in a complete arch, locking it in position with tight abs. Allowing the knee of the support leg to unlock and bend only very slightly, hinge at the hip, maintaining the back arch, and bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften or your knees bend any more, and return to standing. Keep your weight balanced over the whole support foot.
Notes
The single leg good morning will naturally limit loading. Focus on an active and aggressive arch of the back, full range of motion and stability and balance.
Purpose
The single leg good morning primarily improves stability at the hip by working the surrounding musculature that allow it to move while maintaining proper relationships with the foot and back.
Programming
Sets of 5-8 reps are most common, but can be taken up as high as 15-20 reps, particularly in a rehab situation. Weights will typically be an empty bar or very little additional loading.
The single leg good morning is an exercise to improve hip stability and strengthen the hamstrings and glutes.
Execution
Place a barbell behind your neck as you would for a back squat, place one foot under your hip, and the other with the top of the foot resting on a bench or box behind you. Set your back tightly in a complete arch, locking it in position with tight abs. Allowing the knee of the support leg to unlock and bend only very slightly, hinge at the hip, maintaining the back arch, and bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften or your knees bend any more, and return to standing. Keep your weight balanced over the whole support foot.
Notes
The single leg good morning will naturally limit loading. Focus on an active and aggressive arch of the back, full range of motion and stability and balance.
Purpose
The single leg good morning primarily improves stability at the hip by working the surrounding musculature that allow it to move while maintaining proper relationships with the foot and back.
Programming
Sets of 5-8 reps are most common, but can be taken up as high as 15-20 reps, particularly in a rehab situation. Weights will typically be an empty bar or very little additional loading.
