Step by Step Guide

  1. Stand tall with your feet hip-width apart and arms by your sides.
  2. Shift your weight onto your right foot and slightly lift your left foot off the ground.
  3. Keep a slight bend in your right knee and hinge at your hips, pushing your hips back as you lean forward.
  4. Extend your left leg straight back behind you, keeping it in line with your torso.
  5. Keep your back straight and chest lifted throughout the movement, avoiding rounding or arching of the spine.
  6. Continue hinging at the hips until your torso is parallel to the floor or as far as comfortable while maintaining proper form.
  7. Reach your arms towards the floor for balance or extend them out in front of you.
  8. Squeeze your right glute and hamstrings to return to the starting position, driving your hips forward as you stand up.
  9. Keep your core engaged to stabilize your torso and prevent any swaying or rotation.
  10. Complete the desired number of repetitions on the right side before switching to the left side.

Benefits of The Single Leg Hinge (Right Side)

  1. Posterior Chain Strength: The exercise targets the hamstrings, glutes, and lower back, helping to strengthen and tone the posterior chain muscles.
  2. Balance and Stability: Performing single-leg exercises like the single-leg hinge improves balance, stability, and proprioception, reducing the risk of falls and injuries.
  3. Hip Mobility: Hinging at the hips increases hip mobility and flexibility, improving overall hip function and range of motion.
  4. Core Engagement: The core muscles are engaged throughout the movement to stabilize the torso and maintain proper alignment.
  5. Functional Movement: The single-leg hinge mimics real-life movements like bending down to pick up objects, making it a functional exercise for daily activities.

Tips for Beginners:

  1. Start with Proper Alignment: Begin with your standing leg (right leg) in a stable position, ensuring your foot is firmly planted on the ground.
  2. Focus on Stability: Use a chair or wall for support if needed to maintain balance and stability while performing the movement.
  3. Controlled Movement: Perform the single-leg hinge movement slowly and with control, focusing on maintaining proper form throughout.
  4. Limit Range of Motion if Necessary: If you’re unable to hinge all the way to parallel, reduce the range of motion until you build sufficient strength and flexibility.