Barbell Single-Leg Good-Morning
Strengthen your core & balance with the Barbell Single-Leg Good-Morning! A challenging hamstring and glute workout for advanced lifters.
The Barbell Single-Leg Good-Morning is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: barbell.
Required Equipment
Barbell Single-Leg Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Lower Back (quadratus lumborum)
Barbell Single-Leg Good-Morning Variations and Alternatives
How to do the Barbell Single-Leg Good-Morning
Before beginning, ensure that the barbell is loaded with an appropriate weight. This can be a challenging exercise, so it's essential to use a weight that is manageable and allows you to keep proper form.
Position yourself: Stand with your feet hip-width apart and the barbell resting on your upper back, similar to the starting position of a back squat. Secure the barbell across your shoulder blades.
Balance and lean: Shift your weight onto one leg, making sure to keep a slight bend in the knee for stability.
Lower your torso: In a controlled motion, slowly lean forward at the hips while keeping your back straight and the other leg in line with your body, slightly off the ground behind you. The non-weight-bearing leg should move back and up as a counterbalance as you lean forward.
Reach the lower phase: Lean forward until your upper body is roughly parallel to the ground or to the point where you feel a good stretch in your hamstrings. You should maintain a neutral spine and avoid rounding your back.
Rise back up: With the hamstrings and glutes engaged, reverse the move by extending your hips and returning to standing position, all the while keeping the non-weight-bearing leg off the ground if possible.
Alternate legs: Perform the desired number of repetitions with one leg, then switch to the other leg for the same amount of repetitions.
Rest and repeat: Rest as needed between sets and ensure to maintain proper form throughout the exercise to avoid injury and maximize effectiveness.
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Barbell Single-Leg Good-Morning FAQs
What muscles does the Barbell Single-Leg Good-Morning work?
The Barbell Single-Leg Good-Morning mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Barbell Single-Leg Good-Morning?
Barbell.
Is the Barbell Single-Leg Good-Morning a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Single-Leg Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Single-Leg Good-Morning variations and alternatives?
Similar exercises include the Band Good-Morning, Barbell Suitcase Deadlift, Barbell Single-Leg Elevated Hip Heel Thrust and Barbell Pin Good-Morning.
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