Good Morning
Muscles worked
Instructions
- 1Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- 2Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- 3Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Good Morning
The good morning is performed with the bar on the upper back like a squat, hinging the hips forward with legs nearly straight until the torso approaches horizontal, then returning by driving the hips forward. This hip-hinge movement powerfully stretches and strengthens the hamstrings, while recruiting the glutes, lower back and core. It requires a moderate load and rigorous technique: keep the back perfectly flat and braced, with the movement coming from the hips, not the back. Done well, it is an excellent posterior-chain exercise; done badly, it puts the lower back under heavy strain.
check_circleBenefits
- check_circlePowerfully strengthens the hamstrings and lower back
- check_circleImproves the hip-hinge pattern useful for the deadlift
- check_circleDevelops the posterior chain and posture
- check_circleSpecifically strengthens the ability to maintain a neutral back under load
- check_circleA good complement to the squat and deadlift for the posterior chain
lightbulbExecution tips
- lightbulbPush the hips backward rather than bending the back
- lightbulbKeep the back flat and braced throughout the movement
- lightbulbMaintain a slight knee bend, not fully locked out
- lightbulbLower until you feel the hamstrings stretch
- lightbulbPush the hips back before letting the torso descend
- lightbulbKeep a slight, constant knee bend throughout the movement
warningCommon mistakes
- warningRounding the back under load, which is risky for the lower spine
- warningBending the knees like a squat instead of hinging at the hips
- warningLoading too heavy and losing lower-back control
- warningDescending beyond your mobility by compensating with the back
- warningRounding the back instead of hinging from the hips
- warningUsing too heavy a load for such a technically demanding movement
tuneVariations and alternatives
- tuneGood Morning off Pins — starts from a fixed low position, isolates the concentric portion
- tuneHanging Bar Good Morning — adds an instability and control element
- tuneRomanian Deadlift — a closely related movement, often more intuitive to learn
- tuneBand Good Morning — a light variant, good for warm-up or technique work
person_checkWho it's for and level
The good morning suits intermediate and advanced lifters who already master the hip hinge, since it's a technically demanding movement that forgives few form errors. It's especially useful for powerlifters and weightlifters wanting to strengthen the lower back and hamstrings in support of the squat and deadlift. Beginners should first master the Romanian deadlift before attempting it.
shieldSafety and precautions
The lower back is extremely exposed if the movement happens with a rounded back rather than a pure hip hinge; keep the back flat and neutral at all times. The load should stay light at first, well below what you can squat or deadlift, until flawless technique is validated. Stop immediately if you feel lower-back pain or discomfort, a common sign of too heavy a load or faulty technique.
calendar_monthWhere to place it in your program
Place the good morning as an accessory after the squat or deadlift, for 3 sets of 8 to 10 reps with 90 seconds of rest, at a light to moderate load. A frequency of once a week is plenty, since the movement creates lower-back fatigue that needs good recovery.
helpFrequently asked questions
Is the good morning dangerous for the back?
It is safe with a braced back and moderate load; the risk comes from a rounded back or excessive weight.
Good morning or Romanian deadlift?
Both target the hamstrings; the good morning loads the lower back more, while the Romanian deadlift is more versatile.
What load should I use for the good morning?
Stay light to moderate, especially at first: it is a technical exercise where the load is not everything. An empty or light bar lets you learn the hip hinge safely before gradually adding weight.
Is the good morning dangerous?
It has a bad reputation due to frequent technical errors (rounded back, too heavy a load), but stays safe with correct technique and progressive loading.
How low should I go in a good morning?
Lower until the torso is nearly parallel to the floor, or less if you lack hamstring mobility, never rounding the back.
High bar or low bar for the good morning?
The high-bar position (like the squat) is more common and comfortable; the low-bar position resembles the front squat more and slightly changes the mechanics.
How much load should I use relative to my squat?
Significantly less, often 30 to 50% of your squat load, since the lever arm is much less favorable for the lower back.
Should I warm up specifically before the good morning?
Yes, a few sets of light Romanian deadlift or bodyweight hip hinge prepare the movement well.
Can the good morning be done on a Smith machine?
Yes, it guides the bar path and can reassure beginners, at the cost of a less natural path than a free barbell.
How long before progressing in load?
Several weeks of light technical practice are recommended before significantly increasing the weight, since this movement is unforgiving.
Can the good morning be performed seated?
A seated variant exists on some machines, removing the leg drive component to isolate the lower back and hip hinge pattern more.
Does the good morning help with deadlift lockout strength?
Yes, it specifically strengthens the top portion of hip extension, which is often the sticking point in a heavy deadlift lockout.
Can the good morning be programmed on the same day as squats?
Yes, but place it after the main squat work and reduce the load further, since both movements stress the lower back and hamstrings.
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