Hamstrings
Single Leg Good Morning
The Single Leg Good Morning is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 20% and hamstrings (biceps femoris) 18%.
Also known as: single leg gm
How to do it
- Rest a light barbell on your upper back and grip it just outside the shoulders.
- Shift your weight onto one leg with a soft knee and lift the other foot slightly.
- Hinge forward from the standing hip while the free leg extends behind you.
- Lower until the torso is close to parallel with the floor, back flat.
- Drive the standing hip forward to return upright, then switch legs after the set.
Tips
- Keep the hips level and the bar parallel to the floor.
- Start with body weight or a dowel until the balance is solid.
Common mistakes
- Opening the hip of the free leg toward the ceiling.
- Rounding the upper back under the bar.
- Putting the free foot down for support mid-rep.
Muscles worked by the Single Leg Good Morning
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar on the back makes the lever longer for the spine (Vigotsky 2015). Balancing on one leg adds glute medius and trunk control. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Single Leg Good Morning alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Single Leg Good Morning work?
Mainly the gluteus maximus, spinal erectors (lower back), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The adductors and gluteus medius assist.
Is the Single Leg Good Morning good for beginners?
The Single Leg Good Morning is rated advanced. If you are new, learn the Cable Good Morning first and build up from there.
What is a good alternative to the Single Leg Good Morning?
For example the Band Good Morning, Good Morning and Cable Good Morning. They train mostly the same muscles, some with different equipment.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.