Single Straight Arm and Leg Pulley Goodmorning
Targets the hamstrings, gluteus maximus with a controlled hinge pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Hamstrings, Gluteus maximus. Secondary: Lower back, Core, Lats |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Stand on one leg facing a pulley and hold the handle with a straight arm.
- Hinge at the hips while the free leg extends behind you.
- Keep the back flat and the working arm straight.
- Return to standing by driving the hips forward.
Equipment
- Cable Pulley
Coaching tips
Benefits
Targets the hamstrings, gluteus maximus with a controlled hinge pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rounding the lower back or turning it into a squat instead of pushing the hips back.
Make it harder
Add load or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Inhale as you hinge back, exhale as you drive the hips forward.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
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Beginner · 3 sets × 8-10 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.