Seated Good Mornings
Muscles worked
Instructions
- 1Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
- 2Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
- 3Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
- 4Pause just above the pins and reverse the motion until your torso it upright.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Good Mornings
The seated good morning is an advanced variation of the classic good morning, performed seated on a box inside a power rack with the bar across the upper back. The seated position removes leg and hamstring contribution from the movement, isolating the lower back and spinal erectors almost entirely in the torso-flexion work. The rack pins, set at parallel height, serve both as a safety in case of fatigue and as a reference to standardize the range of motion on every rep. It's a technical, demanding exercise reserved for experienced lifters who already have solid bracing skills and a good handle on the standing good morning.
check_circleBenefits
- check_circleStrongly isolates the lower back and spinal erectors
- check_circleRemoves leg contribution for a targeted, focused effort
- check_circleThe rack pins standardize the range of motion on every rep
- check_circleBuilds the ability to flex the torso under load safely
lightbulbExecution tips
- lightbulbReserve this movement until the standing good morning is well mastered
- lightbulbSet the pins at parallel height before starting
- lightbulbCreate a strong arch in the lower back before descending
- lightbulbKeep the bar tight on the upper back, not on the traps
- lightbulbStart with light load to learn the movement path
warningCommon mistakes
- warningRounding the lower back during the descent
- warningDescending past the set safety pins
- warningUsing too heavy a load before mastering the technique
- warningLosing core bracing during the movement
helpFrequently asked questions
Is this beginner-friendly?expand_more
No, it's a technical exercise reserved for experienced lifters who already master the standing good morning and solid bracing.
What are the rack pins for?expand_more
They provide a safety net in case of losing position and help standardize the range of motion from set to set.
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