A one-leg hip hinge that trains glutes, hamstrings, balance, and core control.
- +Builds single-leg balance
- +Trains glutes and hamstrings
- –Balance can limit loading
- –Requires good hip control
This exercise targets:
Hamstrings
Hamstrings
Adductors
Glutes
Glutes
Abductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall holding one dumbbell in the hand opposite your stance leg
- Soften the stance knee and brace your core; keep your back flat and shoulders set
- Hinge at the hips, sending the free leg straight back as your torso tips forward
- Keep hips square to the floor; lower the dumbbell toward mid‑shin, not the ground
- Feel a stretch in the hamstrings; keep the dumbbell close to your leg
- Drive through the stance heel to stand up, squeezing the glute; keep balance
- Inhale as you lower, exhale as you rise; use a light weight or fingertip support if needed
