Mobility · Baseline Mobility
Single-Leg Good Morning
Hamstring length, single-leg balance, hip hinge pattern
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Hip folds. Spine stays long.
Balance through mid-foot. Square hips, square shoulders. Fix your gaze on one point. That alone halves the wobble.
- 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
Easier
Shallow hinge. Hand on wall.
Short range with support. Feel the hamstring load, don't chase depth.
Harder
Full depth. Arms overhead.
Longer lever, more balance demand. Hips stay square.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
