Bosu Ball Single Leg Good Morning

Muscles worked

Setup

1. Place the Bosu ball flat-side down on a level surface.
2. Step one foot onto the center of the dome, finding a stable point of contact.
3. Lift the opposite foot slightly off the floor and place your hands behind your head or across your chest.
4. Engage your core and find a focal point on the floor 3-5 feet in front of you for balance.

How to do it

1. Inhale and hinge at the hips, pushing your glutes backward while keeping a slight bend in the standing knee.
2. Lower your torso until it is roughly parallel to the floor, ensuring your back remains flat and chest stays open.
3. Exhale and drive through the center of the foot to return to the starting position by squeezing the glutes and hamstrings.
4. Maintain a slow, controlled tempo, taking 3 seconds to lower and 1 second to return to the top.

Form checklist

• Keep your hips square to the ground; do not let the pelvis rotate toward the lifted leg.
• Maintain a neutral spine from head to tailbone—avoid rounding the shoulders or lower back.
• Keep the weight distributed through the mid-foot of the standing leg, avoiding excessive shifting to the toes.
• Ensure the standing knee stays tracked over the toes and does not collapse inward.

Pro tips

• Think about 'lengthening' the hamstrings as you hinge back to maximize muscle fiber recruitment and mind-muscle connection.
• To improve balance, imagine 'gripping' the dome with your foot and keep your core braced throughout the entire range of motion.

Make it harder

• Hold a kettlebell or dumbbell in the hand opposite to the standing leg (contralateral load) to add a rotational stability challenge.
• Perform the movement with the Bosu ball flat-side up (platform side) to significantly increase the balance requirement for the ankle and knee.

Frequently asked

What muscles does the bosu ball single leg good morning work?

The bosu ball single leg good morning primarily targets the erector spinae, glutes, and hamstrings, and also works the abs, obliques, and quadriceps as secondary muscles.

What equipment do you need for the bosu ball single leg good morning?

The bosu ball single leg good morning uses bosu ball.

Is the bosu ball single leg good morning good for beginners?

The bosu ball single leg good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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