Single Leg Cross Goodmorning Hip Dip Pulse Arm Out
Adds an arm reach for greater balance and core challenge during the single-leg hinge.
LegsAdvancedStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~39 kcal |
| Equipment | None needed |
How to do it
- Stand on one leg with the opposite leg crossed and one arm extended out.
- Hinge into a single-leg good morning.
- Perform controlled hip-dip pulses.
- Return to standing while maintaining balance.
- Complete reps then switch sides.
Coaching tips
Benefits
Adds an arm reach for greater balance and core challenge during the single-leg hinge.
Common mistakes
Avoid losing balance or rounding the spine.
Make it harder
Hold a light weight in the outstretched arm.
Make it easier
Keep the arms closer to the body.
Breathing
Exhale on the pulses.
Build a workout with this exercise
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