Good Morning
The Good Morning is a hinge-based exercise that primarily targets the hamstrings while also engaging the glutes and lower back. Incorporating this movement into your routine can enhance posterior chain strength, improve hip mobility, and reinforce proper lifting mechanics.
Muscles Worked
How to Perform
- 1Set a barbell on your upper back, ensuring it's comfortable and stable.
- 2Stand with your feet shoulder-width apart and knees slightly bent.
- 3Engage your core and keep your chest up as you hinge at the hips.
- 4Lower your torso forward while pushing your hips back until you feel a stretch in your hamstrings.
- 5Pause briefly at the bottom of the movement.
- 6Return to the starting position by driving your hips forward and raising your torso.
- 7Maintain a neutral spine throughout the entire movement.
- 8Repeat for the desired number of repetitions.
Form Cues
- ✓Keep your back straight and avoid rounding your spine.
- ✓Engage your core to stabilize your torso.
- ✓Push your hips back rather than bending at the knees.
- ✓Control the movement tempo to maintain tension.
- ✓Breathe out as you lift back to the starting position.
Common Mistakes
Rounding the back during the hinge
Keep your chest lifted and engage your core to maintain a neutral spine.
Bending the knees too much
Focus on hinging at the hips while keeping a slight bend in the knees.
Lifting too heavy too soon
Start with a lighter weight to master the form before increasing the load.
Not feeling the stretch in the hamstrings
Ensure you hinge properly by pushing your hips back and lowering your torso.
Using momentum to lift
Control the movement and avoid swinging; focus on muscle engagement.
Programming Tips
Sets & Reps
3-4 sets of 8-12 reps.
Rest Period
Rest for 90 seconds between sets.
When to Use
Incorporate this exercise during lower body or posterior chain training days.
Progression
Increase weight gradually as your form and strength improve.
Variations
Single-Leg Good Morning
This variation increases balance and challenges stability by performing the movement on one leg.
Dumbbell Good Morning
Using dumbbells instead of a barbell allows for a different grip and can be more comfortable for some.
Band Good Morning
Utilizing resistance bands can provide a different type of resistance and is great for beginners.
Good Morning with Pause
Pause at the bottom of the movement for a few seconds to increase time under tension.
Kettlebell Good Morning
Holding a kettlebell at chest height adds core engagement while performing the exercise.
Alternatives
This exercise also targets the hamstrings and glutes while providing a different loading pattern.
The hip thrust focuses on glute activation and can complement the Good Morning.
The kettlebell swing is a dynamic exercise that also works the posterior chain effectively.
Back extensions target the lower back and can help strengthen the muscles used in the Good Morning.
The deadlift is a compound movement that also engages the hamstrings and glutes effectively.
FAQs
Is the Good Morning exercise good for beginners?
While the Good Morning can be challenging, beginners can perform it with lighter weights to focus on form.
What muscles does the Good Morning work?
The Good Morning primarily works the hamstrings, with secondary engagement of the glutes and lower back.
Can the Good Morning help with deadlifts?
Yes, strengthening the posterior chain with Good Mornings can improve your deadlift performance.
How do I avoid injury while doing the Good Morning?
Focus on maintaining a neutral spine and avoid rounding your back to reduce injury risk.
What equipment do I need for the Good Morning?
A barbell is typically used, but dumbbells or resistance bands can be good alternatives.
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