Balance Trainer Single Leg Kneeling Good Morning
The Balance Trainer Single Leg Kneeling Good Morning is a stability-focused hip hinge that targets the glutes, hamstrings, and lower back. By performing this movement on an unstable surface, you increase core activation and improve proprioception while strengthening the posterior chain.
Because this exercise demands high neural drive for balance, the AI analyzes your HRV and recovery data to ensure your central nervous system is primed for stability work. If your daily readiness score is low, the app may suggest a stable floor-based alternative to reduce injury risk. Additionally, by tracking RPE rather than just load, the AI ensures you maintain the perfect intensity to stimulate the glutes without compromising spinal alignment.
Form Cues
- Center your kneeling knee directly on the dome's bullseye
- Hinge at your hips while keeping a completely flat back
- Extend your free leg straight back to act as a counterbalance
- Engage your core to prevent your hips from rotating
- Squeeze your glute to drive your hips forward to the starting position
- Don't round your lower back at any point
- Don't let your hips tilt or drop to one side
- Don't look up at the ceiling; keep your neck neutral
- Don't rush the lowering phase; control is key
- Don't turn the movement into a squat by bending the knee excessively
Common Mistakes
- Rounding the thoracic or lumbar spine
- Rotating the hips excessively
- Turning the hinge into a squat
- Rushing through the movement
- Poor knee placement on the BOSU
Muscles Worked
This movement primarily targets the hamstrings and glutes through hip extension, while the erector spinae works isometrically to protect the spine. The unstable BOSU platform recruits secondary stabilizers in the core and hips, forcing them to micro-adjust constantly to maintain balance.
Primary
Secondary
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