Barbell Single Leg Good Morning

The Barbell Single Leg Good Morning is a powerful and challenging exercise that targets multiple muscles in the lower body, including the hamstrings, glutes, and lower back. This exercise is particularly beneficial for individuals looking to improve their strength, stability, and overall lower body functionality. To perform the Barbell Single Leg Good Morning, you will need a barbell and a rack or a stable surface to safely hold onto. This exercise is usually done with lighter weights or even just the barbell, as the focus is on maintaining proper form and balance rather than lifting heavy loads. By standing on one leg and hinging forward at the hips while keeping the other leg extended slightly behind you, you engage the glutes and hamstrings of the working leg while simultaneously activating the muscles in your core and lower back to maintain stability. This not only helps to strengthen and sculpt your posterior chain but also improves balance and coordination. The Barbell Single Leg Good Morning is a versatile exercise that can be modified to suit different fitness levels. It can be used as a warm-up exercise to activate the glutes and hamstrings before a leg workout, or as a standalone exercise to challenge your lower body strength and stability. Incorporate this exercise into your training routine and enjoy the benefits of a stronger, more functional lower body.

Instructions

• Start by placing a barbell on your upper back, resting across your trapezius muscles.
• Position your feet shoulder-width apart and slightly turn your toes out.
• Lift one leg off the ground, extending it straight out in front of you.
• Maintain a slight bend in your standing leg.
• Keep your core engaged and your spine in a neutral position throughout the exercise.
• While maintaining balance and stability, hinge at the hips and slowly lower your torso forward.
• Lower your torso until it is parallel to the ground, or until you feel a stretch in your hamstring.
• Pause for a moment at the bottom, then engage your glutes and hamstrings to raise your torso back to the starting position.
• Repeat for the desired number of repetitions, then switch legs and perform the exercise on the other side.

Tips & Tricks

• Focus on maintaining a flat back throughout the movement to effectively target the glutes and hamstrings.
• Start with a lighter weight and gradually increase the load as your strength improves to avoid injury.
• Engage your core muscles by bracing your abs throughout the exercise.
• Make sure to keep your front knee slightly bent to avoid putting excessive stress on your knee joint.
• Perform the exercise in a slow and controlled manner to maximize muscle engagement.
• Consider using an exercise bench or step to elevate your front foot for an added challenge.
• Squeeze your glutes at the top of the movement to enhance the contraction.
• Don't round or hunch your shoulders; maintain a proud and upright chest throughout the exercise.
• Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase for optimal breathing.
• If you experience any pain or discomfort, consult with a fitness professional to ensure proper form and technique.