BOSU™ Ball Single-Leg Good-Morning
Challenge your balance and strengthen your core with the BOSU™ Ball Single-Leg Good-Morning! Improve stability and flexibility.
The BOSU™ Ball Single-Leg Good-Morning mainly works the glutes & hips and hamstrings, with help from the core and lower back. You'll need: balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Single-Leg Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
BOSU™ Ball Single-Leg Good-Morning Variations and Alternatives
How to do the BOSU™ Ball Single-Leg Good-Morning
Place a Bosu ball on the floor with the flat side down.
Stand on the Bosu ball with one foot in the center, ensuring that you're balanced.
Find your balance and stand tall with your hands on your hips or held out in front of you for additional balance.
Engage your core and keep your back straight throughout the movement.
Slowly hinge at the hips and lean your torso forward while extending your free leg straight behind you. Your body should form a T shape, and your standing knee should be slightly bent.
Lower your torso as far as your flexibility allows without rounding your back. You should feel a stretch in the hamstrings of the standing leg.
Pause briefly at the bottom of the movement.
Return to the upright position by engaging your glutes and hamstrings, bringing your torso and leg back to the starting position.
Perform the desired number of repetitions before switching legs.
Remember to maintain a slow and controlled movement and to breathe regularly. Beginners may need to practice without the Bosu ball initially to build balance and coordination. It's vital to keep the core engaged and avoid arching the lower back during the exercise.
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BOSU™ Ball Single-Leg Good-Morning FAQs
What muscles does the BOSU™ Ball Single-Leg Good-Morning work?
The BOSU™ Ball Single-Leg Good-Morning mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the BOSU™ Ball Single-Leg Good-Morning?
Balance trainer (bosu ball).
What workout day should the BOSU™ Ball Single-Leg Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some BOSU™ Ball Single-Leg Good-Morning variations and alternatives?
Similar exercises include the Balance-Board, Barbell Single-Leg Good-Morning, Bodyweight Good-Morning and BOSU™ Ball Counter-Balance Skater Squat.
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