A single-leg hip hinge that trains the hamstrings, glutes, balance, and core.
- +Builds single-leg balance
- +Strengthens hamstrings and glutes
- –Balance can limit loading
- –Requires good hip control
This exercise targets:
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall on one leg, holding the kettlebell in the opposite hand
- Keep a soft bend in the standing knee and brace your core
- Hinge at your hips, sending your hips backward
- Lower the kettlebell toward the floor close to your standing leg
- Let your free leg extend straight behind you for balance
- Keep your back flat and hips mostly square to the floor
- Drive through your planted foot and squeeze your glute to stand tall
- Move slowly and use a lighter kettlebell until your balance improves
