Good Morning
The good morning strengthens the lower back, hamstrings and glutes with a barbell hip hinge movement.
Good Morning
The good morning strengthens the lower back, hamstrings and glutes with a barbell hip hinge movement.
Muscles Involved
- Lower back (erector spinae): stabilize the back under load
- Hamstrings: stretched and contracted
- Glutes: contracted on the ascent
- Core: stabilizes the trunk
Step-by-Step Instructions
Step 1 — Position
Bar on the traps as for a squat. Feet shoulder width, knees slightly bent.
Step 2 — Descent
Push the hips back, lower the torso until parallel to the floor. Back straight.
Step 3 — Ascent
Rise by contracting glutes and hamstrings. Push the hips forward.
Sets and Reps
3 sets of 10-12 reps with moderate loads. Rest 90 seconds.
Common Mistakes
- Rounded back: fatal for the lower back under this load
- Loads too heavy: accessory exercise, not primary
- Knees locking out: keep a micro-bend
Safety Tips
Use moderate loads. This is an accessory exercise, not a primary one. Master the RDL before trying good mornings.
Variations
- Seated good morning: isolates the lower back more
- Banded good morning: progressive resistance
- Single-leg good morning: balance
Who Is This Exercise For?
Intermediate to advanced. Requires good hip hinge mastery and a healthy spine.
Diagrams and illustrations
Illustration: Good Morning
The good morning strengthens the lower back, hamstrings and glutes with a barbell hip hinge movement.