How to do a Balance Trainer Single Leg Kneeling Good Morning
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer Single Leg Kneeling Good Morning
BOSU® Balance Trainer
PVC Pipe
Workouts with Balance Trainer Single Leg Kneeling Good Morning
Target muscles worked
Instructions for Proper Form
This exercise is a much more complex variation on the more standard Good Morning. This exercise removes a significant amount of stability from this movement by positioning you on a Balance Trainer, as well as by performing this exercise one side at a time. Using a single side can also help identify and address any discrepancies in strength or mobility between sides.
- Place one leg in a kneeling position on top of the Balance Trainer dome and extend the other leg out to the side with the foot flat on the floor.
- Rest a Balance Bar across the shoulders.
- Hinge at the hips and lower the chest toward the dome while pressing the hips back slightly.
- Hinge back to the upright starting position.
- Maintain a braced core and extended spine throughout the exercise.
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Alternative Exercises to Balance Trainer Single Leg Kneeling Good Morning
1. Seated Leg Curl
98.8 mSCORESWAPPED 43 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
2. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 41 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
3. Dumbbell Good Morning
63.8 mSCORESWAPPED 24 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
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4. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 22 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
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5. Kettlebell Swing
87.3 mSCORESWAPPED 21 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
6. Good Morning
90.4 mSCORESWAPPED 21 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
- Hamstrings
- Squat Rack
- Barbells
7. Lying Hamstrings Curl
95.8 mSCORESWAPPED 20 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
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8. Alternating Single Arm Kettlebell Swing
58.3 mSCORESWAPPED 17 TIMESAlternating Single Arm Kettlebell Swing is a variation on the more common Kettlebell Swing. Like Kettlebell Swings, this is a compound, explosive exercise that primarily targets the hamstrings and glutes. By performing this exercise with one arm at a time, you add a significant amount of instability to the movement, which requires good core activation to stabilize.
- Advanced
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9. Romanian Deadlift
98.6 mSCORESWAPPED 16 TIMESRomanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.
- Intermediate
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10. Cable Row with Squat
45.9 mSCORESWAPPED 15 TIMESCable Row with Squat is a combination movement that entails combining a Squat with a Cable Row. Both of the exercises included in this combination are compound movements. This exercise targets muscles in both your legs and upper body, and is a great combination for developing upper body strength in a squat position.
- Intermediate
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- Hi-Lo Pulley Cable