The single-leg good morning exercise is challenging and beneficial. Because of the difficulty of this exercise, beginners should use only a broomstick or PVC pipe for resistance. To perform the single-leg good morning exercise, stand with your legs slightly apart and hold a barbell across your upper back and shoulders with an overhand grip. Transfer your weight to your right foot and lift your left foot off the floor. Maintain your balance on your right foot and, keeping your back straight, bend your torso forward. Contract your hamstrings and glutes to return to the standing position. Repeat the exercise with your left leg.
Flexible Hamstrings
Straightening your supporting leg during a single-leg good morning exercise lengthens the hamstrings. This lengthening of the hamstring will improve flexibility as well as cause the muscle to contract more intensely during the upward phase of the exercise. The use of lighter weights will help to better stretch your hamstrings.
Improved Balance
Anytime you perform an activity standing on only one leg you challenge the stabilizing tissues in your body, thereby improving your balance. Working one leg at a time will improve the stability of your ankles, knees and hips as well as ensure that both legs are worked equally. This will help prevent a possible muscle imbalance.
Improved Muscle Strength
The single-leg good morning exercise works the erector spinae muscles that run along the length of your spine as well as the quadratus lumborum, gluteus maxima and the hamstrings. By gradually increasing the weight you use to perform this exercise, you can safely and effectively strengthen these muscles.
Injury Prevention
Performing single-leg good morning exercises can help prevent injury. The book "Strength Training Anatomy" notes that working the back and hamstrings regularly with this exercise can help prevent injury when executing a heavy squat by keeping the supporting muscles strong and flexible.
References
- "ACSM's Resources for the Personal Trainer, Second Edition"; Nicki Anderson et al.; 2007
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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