Barbell Single Leg Good Morning
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Thighs
- Type
- Strength
The barbell single leg good morning is a single-leg hip-hinge exercise that loads the posterior chain — primarily the hamstrings and glutes of the standing leg, with the lower back and spinal erectors working hard to keep the spine braced. Performed with a barbell resting across your upper back while you balance on one leg, it builds posterior-chain strength while heavily challenging your balance and single-leg stability.
How to do the Barbell Single Leg Good Morning
- 1Set a barbell across your upper back (on the traps, not the neck) and grip it with both hands wider than shoulder-width, just as you would for a squat.
- 2Stand tall with your feet together, then shift your weight onto one leg and lift the other foot slightly off the floor behind you.
- 3Brace your core, pull your shoulder blades back, and keep a slight bend in the standing knee.
- 4Hinge at the hip of the standing leg, pushing your hips back and letting your torso tip forward while your rear leg extends behind you for counterbalance.
- 5Lower under control until your torso approaches parallel to the floor, keeping your back flat and your spine neutral throughout.
- 6Drive your hips forward and contract the hamstrings and glutes to return your torso to upright.
- 7Complete your reps on one leg, then switch sides and repeat, finishing by re-racking the bar safely.
Form tips
- Start light — this is a balance-demanding movement, so master the pattern with an empty or very light bar before adding load.
- Keep the movement slow and controlled; lead with the hips moving back rather than the chest dropping down.
- Maintain a neutral spine and a soft bend in the standing knee throughout the rep to keep tension on the hamstrings.
- Fix your gaze a few feet ahead on the floor to help steady your balance through each rep.
- Use a power rack or train with a spotter when working with meaningful load, since losing balance under a barbell is risky.
Common mistakes
- Rounding the lower back as you hinge, which shifts load off the hamstrings and onto the spine and raises injury risk.
- Going too heavy too soon, which wrecks your balance and forces compensations instead of building the movement cleanly.
- Bending the standing knee too much, turning the hinge into a single-leg squat and taking tension off the posterior chain.
- Letting the hips and shoulders rotate to one side instead of staying square, which loads the spine unevenly.
- Rushing the rep and using momentum, which makes the lift harder to balance and reduces control of the load.
Frequently asked questions
What muscles does the barbell single leg good morning work?
As a single-leg hip hinge it mainly trains the posterior chain — the hamstrings and glutes of the standing leg — while the lower back and spinal erectors work to keep your spine braced and your core fights to stabilize your balance.
Is the barbell single leg good morning good for beginners?
It is an advanced movement because balancing on one leg under a barbell is demanding. Beginners should first learn the standard two-legged good morning and only progress to the single-leg version with a very light load.
How heavy should I go on the single leg good morning?
Much lighter than a two-legged good morning. Balance, not raw strength, is the limiting factor, so start with an empty bar and add weight slowly only once your form and balance stay solid.
What's a good alternative if I struggle with balance?
The standard barbell good morning keeps both feet planted and removes the balance challenge, letting you focus on the hip hinge and load the posterior chain more heavily.
