Good Morning
The Good Morning primarily targets your Hamstrings, with support from Abdominals, Glutes, Lower Back. It requires barbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Barbell · Compound · Push
Primary muscles: Hamstrings Secondary muscles: Abdominals, Glutes, Lower Back
How to perform Good Morning
- Step 1. Begin 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.
- Step 2. Begin 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.
- Step 3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
Frequently asked questions
What is the correct way to maintain spinal alignment during a good morning?
Keep the spine neutral and the core braced while hinging at the hips. Avoid rounding the lower back or looking too far upward, which can strain the neck and lumbar spine.
Which primary muscle groups does the good morning target?
The good morning primarily targets the hamstrings and glutes through a hip-hinge movement. The erector spinae act as stabilizers to maintain an upright torso throughout the lift.
What is a common mistake to avoid when performing this exercise?
A frequent error is bending the knees excessively, which turns the movement into a squat. Ensure the knees remain slightly unlocked but fixed while the hips move backward.
How can a beginner safely progress toward using a barbell for this movement?
Beginners should start with a bodyweight hinge or hold a light dumbbell against the chest in a goblet position. This builds the necessary hip mobility and core control before adding a barbell.
What are the recommended sets and reps for programming good mornings?
Perform 3 to 4 sets of 8 to 12 repetitions using moderate loads. This range prioritizes hypertrophy and technical proficiency without overtaxing the lower back with maximal weights.
Sample sets & reps for Good Morning
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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