Single-Leg Good Morning
Hamstring length, single-leg balance, hip hinge pattern
Why it works
Combines the hip hinge with single-leg balance, which are two fundamental movement patterns in one exercise. The balance demand forces stabiliser muscles to engage, making the hamstring work more functional than a passive stretch.
How to do it
- Stand on one leg with a soft knee. Fix your gaze on a point for balance
- Fold at the hip, sending your free leg straight back as your torso tips forward
- Keep your spine long and hips square to the floor, then stand back up with control
- Fix your gaze on one point, because that alone halves the wobble
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Single-Leg Good Morning?
The minimum effective dose for Single-Leg Good Morning is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Single-Leg Good Morning target?
It targets hamstring length, single-leg balance, hip hinge pattern. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Single-Leg Good Morning worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Single-Leg Good Morning easier or harder?
To scale it down: Shallow hinge. Hand on wall. To make it harder: Full depth. Arms overhead.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
