Mobility · Baseline Mobility
Single-Leg Good Morning
Hamstring length, single-leg balance, hip hinge pattern
Minimum Effective Dose
40s
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.
- Stand on one leg with a slight knee bend
- Hinge forward at the hip, keeping your spine long
- Square hips and shoulders throughout
- 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.