Exercise
Single-Leg Hip Hinge
Balancing on one leg while hinging forward trains the hamstrings, balance, and hip control in one move - the exact recipe for picking a toy off the floor without a tweak. No weight needed; your own bodyweight and wobble provide the challenge.
Demonstration
Sets
3
Reps
8-10 per side
Rest
60s
Slow and controlled - 2-3 seconds each direction.
How to do it
- 1
Stand on your right leg with a soft knee, left fingertips on a wall for light balance if needed.
- 2
Brace your core and keep your hips square to the floor.
- 3
Hinge forward at the hip, letting your left leg extend straight behind you as a counterbalance.
- 4
Lower until your torso and rear leg approach parallel with the floor, feeling the right hamstring load.
- 5
Drive through the right hip to return to standing without touching the left foot down.
- 6
Finish the set, then switch legs.
Common mistakes
- Rounding the back instead of hinging at the hip
- Letting the hips rotate open as the rear leg lifts
- Rushing the reps and turning it into a balance flail
Dad tips
- Point the rear foot's toes at the floor to keep your hips square.
- Once it's smooth, hold a dumbbell in the hand opposite the standing leg.