Single-Leg Hinge Bow
The Single-Leg Hinge Bow mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs) and lower back. No equipment needed: it uses just your bodyweight.
Single-Leg Hinge Bow Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Abductor (gluteus medius); Spinal Erectors (erector spinae)
How to do the Single-Leg Hinge Bow
Setup
Stand tall with your feet together.
Shift your weight onto one leg.
Place the ball of your non-working foot slightly behind you to use as a kickstand for balance.
Movement
Start the movement by hinging at the hips, pushing your hips backward while maintaining a flat back.
As you hinge forward, keep your weight on the front leg and extend your arms back behind you, squeezing your glutes and hamstrings.
Ensure your chest stays up and your core is tight throughout the movement.
Hinge until your torso is roughly parallel to the floor, or slightly higher depending on your flexibility.
Slowly return to the starting position by extending your hips, while keeping your glutes engaged.
Maintain a soft bend in the knee of the working leg throughout the entire motion.
Single-Leg Hinge Bow FAQs
What muscles does the Single-Leg Hinge Bow work?
The Single-Leg Hinge Bow mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs) and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Hinge Bow?
None. The Single-Leg Hinge Bow is a bodyweight exercise, so you can do it anywhere.
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