Home › Exercises › Seated Good Mornings

Seated Good Mornings

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Lower Back, with support from Glutes. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Glutes

How to perform Seated Good Mornings

  1. Step 1. Set 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.
  2. Step 2. Remove 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.
  3. Step 3. Keeping 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.
  4. Step 4. Pause just above the pins and reverse the motion until your torso it upright.

Frequently asked questions

What are the primary muscles targeted by the seated good morning?

The movement primarily targets the spinal erectors and the lower back. By sitting, you minimize hamstring involvement, forcing the posterior chain of the torso to handle the load.

How should I position my feet and legs for stability?

Sit on a flat bench with your feet wider than shoulder-width and planted firmly on the floor. This wide stance creates a stable base and allows the torso to descend between the thighs.

What is a common mistake to avoid during the descent?

Avoid rounding the lumbar spine or collapsing the chest as you lean forward. Maintain a neutral spine and keep the shoulder blades retracted to ensure the load stays on the target musculature.

How should beginners approach this exercise for the first time?

Start with a light barbell or even a PVC pipe to master the hip hinge while seated. Focus on controlled eccentric movement and only increase weight once you can maintain a flat back throughout the full range.

What is the recommended set and rep range for this movement?

Perform 2 to 3 sets of 8 to 12 repetitions using moderate weight. Focus on a slow tempo and a deep stretch rather than testing maximum strength to reduce unnecessary spinal shear.

Sample sets & reps for Seated Good Mornings

  • 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 Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Cat Stretch — stretch
  • Child's Pose — stretch

See all Lower Back exercises →

Want a workout that includes Seated Good Mornings and 870+ other exercises? Try the AI Planner — 2 weeks free