What is Single Leg Hinge?
The Single Leg Hinge is a medium-level unilateral hip-hinge that trains balance and the posterior chain. It primarily targets the hamstrings, glutes and calves while demanding core control and a neutral spine for safe, progressive strength work.
How to Do Single Leg Hinge
- Set your stance: Stand on one leg with a slight knee bend and the other knee raised to hip height. Shift weight into the heel and engage your core for balance.
- Find tall spine: Maintain a tall neutral spine and keep hips square; place a fingertip on the hip crease for tactile feedback to ensure consistent hip-hinge tracking.
- Hinge from hips: Push the working hip back while keeping the standing knee slightly bent and tension in the glute and hamstring to initiate the movement.
- Control descent: Lower only as far as you can control without rounding the spine or rotating hips; pause briefly at the end range before reversing the movement.
- Return and repeat: Drive through the heel and squeeze the glute to return upright, keeping hips and shoulders square; repeat for the prescribed repetitions with control.
Muscle Groups
Hamstring, Calves, Glutes
Description
Balance on your working leg, with the knee slightly bent and a tall spine. The other knee raised to hip height.Begin by hinging at the hips. Place the edge of your hand into the crease of your hip to give yourself feedback, and continue hinging, pushing the hip back.
The main goal is developing stability, so limit the movement to a range you can control, and increase the depth overtime as you improve, working towards the full single leg deadlift.
Keep the working leg slightly bent, & tension on the glute and hamstring.
Maintain a neutral spine, & don't increase the range of motion by rounding your spine.
Keep the hips and shoulders square throughout the movement. (avoid rotation)
Pause and repeat for repetitions.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Romanian Leg Deadlift Split Stance
- Single Leg Deadlift Assisted
- Single Leg Hinge (current)
- Single Leg Deadlift
Frequently Asked Questions
What are the benefits of the Single Leg Hinge?
The Single Leg Hinge improves unilateral hamstring and glute strength, balance, and hip stability. It enhances functional movement, reduces injury risk, and builds control useful for single-leg deadlifts and athletic movements when practiced with progressive depth and load.
What common mistakes should I avoid when doing the Single Leg Hinge?
Common mistakes include rounding the spine, locking the supporting knee, rotating the hips, and lowering beyond a controlled range. Fix these by keeping a neutral spine, a slight knee bend, engaging the glute, and using a fingertip on the hip for feedback.
How can I progress or regress the Single Leg Hinge?
Regress with a supported single-leg hinge (hold a wall or box), reduce range of motion, or perform two-legged Romanian deadlifts. Progress by increasing depth, adding weight (dumbbell/kettlebell), or working toward a full single-leg deadlift for strength transfer.