Exercise Guide
How to do good morning
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The Good Morning is a pure hip-hinge movement that places the load on your upper back. This creates a long lever that makes your hamstrings and glutes work overtime to keep you upright. It is one of the most effective ways to strengthen the 'posterior chain'—the muscles running down the back of your body—which protects your spine and improves your lifting power.
Why Use It
- Builds incredible strength in the hamstrings and glutes.
- Strengthens the lower back muscles by teaching them to stabilize under load.
- Improves your technique for deadlifts and squats.
When to Use It
Use this as an accessory movement after your main heavy lifts. It requires high concentration, so perform it early in your session.
Stats
Instructions for Proper Form
Setup
- The Bar: Rest the barbell across your upper back. Squeeze your shoulder blades together to create a shelf.
- The Stance: Stand with feet shoulder-width apart and a slight bend in your knees.
- The Brace: Take a big breath and tighten your stomach.
Execution
- The Hinge: Push your hips back as far as possible. Your torso will naturally tilt forward.
Pro Tip: Imagine you are trying to close a car door with your butt while holding groceries.
- The Stand: Once you feel a strong stretch in your hamstrings, drive your hips forward to return to standing.
Coaching Cues
- Butt to the wall
- Keep your chest open
- Squeeze your glutes at the top
Common Mistakes
- Rounding the Back: Letting the spine curve, which puts dangerous pressure on the discs.
- Squatting the Weight: Bending the knees too much, which turns the hinge into a squat.
- Looking Up: Cranking the neck upward, which can cause strain.
How to Fix It
- Rounding the Back: Only go as low as your hamstrings allow while keeping your back flat as a board.
- Squatting the Weight: Keep your shins vertical and focus entirely on moving your hips backward.
- Looking Up: Keep your eyes tucked down, looking at a spot about 5 feet in front of you on the floor.
Mistakes by Level
Beginner
- Bending the knees too much.
- Using too much weight too soon.
Intermediate
- Losing core tension at the bottom.
Advanced
- Going too deep and losing the hamstring stretch.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Hinge
Body Position
Standing
Load Style
Bilateral
Muscles Worked
Primary
- Hamstrings
- Erector-spinae
Secondary
- Glutes
- Core
Stabilizers
- Upper-back
- Traps
Setup Requirements
- Stand with feet shoulder-width apart.
- Place the bar across your upper traps (not your neck).
- Brace your core as if you're about to be punched.
Form Checklist
- Is your back staying flat throughout the move?
- Are your hips moving backward rather than just leaning forward?
- Are your shins staying mostly vertical?
Range of Motion
Hinge forward until your torso is nearly parallel to the floor or until you feel a deep stretch in your hamstrings. Do not let your back round.
Breathing Pattern
Inhale and hold your breath to brace your core as you hinge down; exhale as you stand back up.
Tempo Guidance
3 seconds down, 1 second pause, 1 second up.
Caution Notes
- Never sacrifice form for depth. If your back starts to round, you've gone too far.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Hamstring strength.
- Lower back resilience.
- Hinge mechanics.
Goal Tags
Rep Ranges
- 8-12 reps for most lifters.
- 6-8 reps for advanced strength work.
Set Guidance
2-3 sets.
Rest Guidance
90-120 seconds.
Frequency
1-2 times per week.
Pairings
- Pair with leg extensions.
- Superset with push-ups.
Audience Notes
- Beginners should always start with a PVC pipe or bodyweight to master the hinge before adding a barbell.
Substitution Targets
- Romanian deadlift
- Back extension
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Bodyweight Good Morning
Allows you to master the hinge without the risk of a loaded spine.
Best for: Beginners.
Progressions
Barbell Good Morning
Adding weight increases the demand on the entire posterior chain.
Best for: Intermediate lifters.
FAQ
Common Questions
Is this exercise dangerous for the back?
Only if you round your spine. When done with a flat back, it is one of the best ways to make your back stronger and more resilient.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.