Stiff Leg Barbell Good Morning
Muscles worked
Instructions
- 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
- 4Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
- 5Begin to raise the bar as you exhale by elevating your torso back to the starting position.
- 6Repeat for the recommended amount of repetitions.
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 Stiff Leg Barbell Good Morning
The stiff leg barbell good morning has you hinge forward at the hips with the bar resting on your upper back, keeping the legs nearly straight to emphasize the hamstrings and lower back more than the bent-knee version. This hip-hinge movement builds a strong posterior chain and carries over directly to the deadlift. It demands solid hamstring mobility and tight core bracing to stay safe under load. It rewards patience with loading: it's better to progress slowly than to risk the lower back. Many lifters use it alongside the deadlift to specifically strengthen the hip hinge pattern.
check_circleBenefits
- check_circleBuilds deep strength in the lower back and hamstrings
- check_circleImproves the hip-hinge movement pattern
- check_circleGreat accessory to the deadlift
- check_circleDevelops core stability under load
lightbulbExecution tips
- lightbulbAlways keep a slight bend in the knees, never lock them out
- lightbulbPush the hips back rather than rounding the back
- lightbulbStart with a light load to master the technique
- lightbulbKeep your gaze forward to protect the neck
warningCommon mistakes
- warningRounding the back during the descent
- warningFully locking out the knees
- warningGoing lower than hamstring flexibility allows
- warningUsing too much weight too soon
helpFrequently asked questions
Does the stiff leg good morning replace the deadlift?expand_more
No, it's a complementary exercise that targets the hamstrings and lower back more specifically.
What weight should I start with?expand_more
Start with just the empty bar or very light weight to master the hip hinge before adding load.
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