Barbell Single Leg Good Morning
Strengthen hamstrings, glutes, and lower back with the Barbell Single Leg Good Morning. Improve balance and unilateral posterior chain strength.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Single Leg Good Morning
Description
An exercise that strengthens the hamstrings, glutes, and lower back by moving the torso parallel to the ground with a barbell on the shoulders.
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How to do Barbell Single Leg Good Morning
- 01Setup
Load a barbell and place it on your upper traps/rear deltoids, similar to a back squat. Ensure your grip is even and secure with your elbows pointing down.
- 02Setup
Stand tall with your feet hip-width apart, core engaged, and a slight bend in your working knee. Lift your non-working foot slightly off the ground behind you.
- 03
Keeping a neutral spine and your core braced, slowly hinge at your hip, allowing your torso to lower towards parallel with the floor.
- 04
Simultaneously, extend your non-working leg straight back for balance, forming a relatively straight line from your head through your torso to the extended foot.
- 05
Maintain the slight bend in your working knee, feeling the stretch in your hamstrings and glutes. Engage your glutes and hamstrings to reverse the motion, pulling your torso back up to the starting upright position as you exhale.
Tips
- Maintain a neutral spine throughout the movement to protect your lower back; avoid rounding or arching excessively.
- Focus on initiating the movement from your hips, pushing them back as if trying to touch a wall behind you, rather than just bending forward.
- Keep your core tightly braced to stabilize your trunk and maintain balance, which is crucial for this unilateral exercise.
- Control the eccentric (lowering) phase slowly to maximize hamstring and glute activation and improve stability.
Common mistakes
- Rounding the lower back during the hinge can lead to injury; instead, maintain a slight natural arch and a neutral spine throughout the movement.
- Losing balance by rushing the movement often compromises form; focus on a slow, controlled tempo and keep your gaze fixed on a point in front of you.
- Bending too much at the knee rather than hinging at the hip shifts the focus away from the hamstrings and glutes; ensure your working knee maintains only a slight, consistent bend while the hip drives the movement.
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Is Barbell Single Leg Good Morning good for beginners?
Barbell Single Leg Good Morning is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Single Leg Good Morning?
You need Barbell to perform Barbell Single Leg Good Morning. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Single Leg Good Morning?
Maintain a neutral spine throughout the movement to protect your lower back; avoid rounding or arching excessively. Focus on initiating the movement from your hips, pushing them back as if trying to touch a wall behind you, rather than just bending forward. Keep your core tightly braced to stabilize your trunk and maintain balance, which is crucial for this unilateral exercise. Control the eccentric (lowering) phase slowly to maximize hamstring and glute activation and improve stability.
What are common mistakes when doing Barbell Single Leg Good Morning?
Rounding the lower back during the hinge can lead to injury; instead, maintain a slight natural arch and a neutral spine throughout the movement. Losing balance by rushing the movement often compromises form; focus on a slow, controlled tempo and keep your gaze fixed on a point in front of you. Bending too much at the knee rather than hinging at the hip shifts the focus away from the hamstrings and glutes; ensure your working knee maintains only a slight, consistent bend while the hip drives the movement.
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Free · iPhone only · Available on the App Store