Videos
Instructions
- Stand upright with feet together and one leg lifted behind in a cobra stance.
- Hold the EZ bar across your upper back or position your arms for balance if bodyweight only.
- Hinge at the hips, keeping the spine neutral as you lower your torso forward.
- Lower until your torso is nearly parallel to the ground, maintaining control and balance.
- Return to the upright position by driving through your standing leg and extending the hips.
- Repeat all reps on one side before switching legs.
Technical Tips
- Keep the back flat and core engaged throughout the movement.
- Avoid bending at the lower back; focus on hip hinge.
- Move slowly to maintain balance and maximize glute and hamstring engagement.
Breathing Tips
- Inhale as you lower your torso.
- Exhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Balance disorders
- Hip or hamstring strains
The Cobra Single Leg Good Morning is a dynamic variation of the traditional good morning exercise, emphasizing unilateral posterior chain development while simultaneously challenging balance and core stability. Performed by hinging at the hips on a single leg in a cobra-like stance, this movement engages the hamstrings and glutes with a high degree of isolation, making it particularly effective for addressing muscle imbalances and enhancing functional strength. It's a highly controlled motion that requires focus, coordination, and stability, making it ideal for athletes and individuals seeking to improve hip hinge mechanics, proprioception, and posterior chain resilience. Whether executed with just bodyweight or with an EZ bar for added resistance, the Cobra Single Leg Good Morning promotes strength and neuromuscular control, making it a valuable inclusion in lower-body or athletic conditioning routines.
What muscles do I work with the Cobra Single Leg Good Morning?
The Cobra Single Leg Good Morning primarily targets the hamstrings and glutes while also engaging the lower back, gluteus medius, and core stabilizers to support balance and control.
Is the Cobra Single Leg Good Morning good for improving balance?
Yes, this exercise is excellent for improving balance as it requires single-leg stability and coordination, making it a powerful tool for functional lower-body strength training.
Can I do the Cobra Single Leg Good Morning without equipment?
Absolutely, the exercise can be performed effectively with just bodyweight, although using an EZ bar can add resistance for strength development.
Is the Cobra Single Leg Good Morning safe for my lower back?
When performed with proper form and a neutral spine, the Cobra Single Leg Good Morning can strengthen the lower back. However, it should be avoided if you have pre-existing lower back injuries.
How many reps should I do of the Cobra Single Leg Good Morning?
Start with 8–12 controlled repetitions per leg, focusing on form and balance, and adjust based on your training goal and fitness level.