Single Leg Cross Goodmorning Hip Dip Pulse
Advanced single-leg hinge with a crossed position and pulses for high time-under-tension.
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 | ~44 kcal |
| Equipment | None needed |
How to do it
- Stand on one leg with the other leg crossed or positioned as prescribed.
- Hinge into a single-leg good morning.
- Perform small hip-dip pulses at the bottom.
- Return to standing with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Advanced single-leg hinge with a crossed position and pulses for high time-under-tension.
Common mistakes
Avoid rounding the back or losing balance.
Make it harder
Add light weight or increase pulse count.
Make it easier
Perform bilateral or without pulses.
Breathing
Exhale on the pulses and return.
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.