The good morning exercise is a compound strength movement that targets the hamstrings, glutes, lower back, and core. It is commonly performed with a barbell but can also be done using light resistance or bodyweight, especially for beginners. This exercise is a powerful addition to lower-body and posterior-chain training routines when performed with proper technique.
What Is the Good Morning Exercise?
The good morning exercise is a hip-hinge movement where the upper body bends forward while maintaining a neutral spine. The motion closely resembles deadlifts and Romanian deadlifts but places greater emphasis on hamstrings and spinal stabilizers.
Also Known As: Barbell good morning
Targets: Hamstrings, glutes, lower back, core
Equipment: Barbell (weighted or unweighted)
Level: Intermediate
How to Perform the Good Morning Exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Place the barbell across the upper back so it rests on the trapezius muscles, not the neck.
- Brace your core and keep your chest lifted.
- Inhale, then hinge at the hips by pushing them backward.
- Lower your torso until it is nearly parallel to the floor while maintaining a neutral spine.
- Exhale and return to the starting position by driving the hips forward.
The key to the good morning exercise is controlling the hip hinge without rounding the lower back.
Benefits of the Good Morning Exercise
The good morning exercise strengthens multiple muscle groups at the same time, making it highly effective for lower-body development.
Key Benefits:
- Strengthens hamstrings and glutes
- Improves lower back stability
- Enhances hip hinge mechanics
- Supports better deadlift and squat performance
- Builds core strength and spinal control
Using light to moderate weight improves muscle activation while reducing injury risk, especially when learning proper form.
Variations of the Good Morning Exercise
Seated Good Morning Exercise
This variation removes leg involvement and increases core isolation. It is useful for improving spinal control and posture.
Wide or Narrow Stance
- Wide stance increases glute activation
- Narrow stance places more emphasis on hamstrings
Increased Knee Bend
Adding more knee bend helps reduce stress on the lower back and allows safer lifting as weight increases.
Single-Leg Good Morning Exercise
This advanced variation improves balance, stability, and unilateral strength. It should only be performed with light weight and proper supervision.
Common Mistakes in the Good Morning Exercise
Overextending the Range of Motion
Lowering too far can strain the lower back. Only descend as far as flexibility allows while maintaining form.
Poor Bar Placement
Placing the bar too high on the neck can cause discomfort and instability. The bar should rest securely on the upper back.
Rounding the Lower Back
A neutral spine is essential. Rounding the back increases injury risk and reduces effectiveness.
Skipping the Warm-Up
Failing to warm up can lead to muscle strain. Always perform light cardio and mobility drills before lifting.
Safety and Precautions
The good morning exercise requires strict attention to form to protect the spine.
Avoid or modify this exercise if you:
- Have lower back or spinal injuries
- Are recovering from surgery
- Are pregnant or recently postpartum
Start with an empty bar or bodyweight to master the movement. Increase weight gradually and stop immediately if you feel pain in the lower back or hamstrings.
Recommended Sets and Reps
- Beginners: 3 sets of 6–8 reps (light weight)
- Intermediate: 3–4 sets of 8–10 reps
- Advanced: Adjust based on training goals
Frequently Asked Questions (FAQs)
What muscles does the good morning exercise work?
The good morning exercise targets the hamstrings, glutes, lower back, and core muscles.
Is the good morning exercise safe?
Yes, when performed with proper form and appropriate weight, the good morning exercise is safe and effective.
Can beginners do the good morning exercise?
Beginners can perform the good morning exercise using bodyweight or an empty bar to learn proper technique.
Is the good morning exercise better than deadlifts?
Both exercises are effective. The good morning exercise places more emphasis on hamstrings and spinal stabilizers.
How often should I do the good morning exercise?
You can include the good morning exercise once or twice per week as part of a lower-body or posterior-chain workout.
