A unilateral hip-hinge exercise where you balance on one leg while lowering a dumbbell to target hamstrings, glutes, and core.
- +Improves balance and stability
- +Strengthens hamstrings and glutes
- +Helps correct muscular imbalances
- –Requires good balance and mobility
- –Risk of lower back strain if form is poor
- –Harder to load heavy compared to two-leg variations
This exercise targets:
Hamstrings
Hamstrings
Adductors
Glutes
Glutes
Abductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall holding one dumbbell in the hand opposite your stance leg
- Soften the stance knee and brace your core; keep your back flat and shoulders set
- Hinge at the hips, sending the free leg straight back as your torso tips forward
- Keep hips square to the floor; lower the dumbbell toward mid‑shin, not the ground
- Feel a stretch in the hamstrings; keep the dumbbell close to your leg
- Drive through the stance heel to stand up, squeezing the glute; keep balance
- Inhale as you lower, exhale as you rise; use a light weight or fingertip support if needed