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.
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
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
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
helpFrequently asked questions
Is the good morning dangerous for the back?expand_more
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?expand_more
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?expand_more
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.
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