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Stiff Leg Barbell Good Morning

The Stiff Leg Barbell Good Morning primarily targets your Lower Back, with support from Glutes, Hamstrings. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Push

Primary muscles: Lower Back Secondary muscles: Glutes, Hamstrings

How to perform Stiff Leg Barbell Good Morning

  1. Step 1. This 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.
  2. Step 2. Hold 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.
  3. Step 3. Step 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.
  4. Step 4. Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
  5. Step 5. Begin to raise the bar as you exhale by elevating your torso back to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the proper foot positioning and hip movement for this exercise?

Set your feet shoulder-width apart and maintain a slight, fixed bend in the knees. Hinge at the hips by pushing your glutes backward while keeping the barbell secured across your upper traps.

Which muscle groups are primarily targeted during the stiff leg good morning?

The movement primarily targets the erector spinae and the entire posterior chain. While the back acts as the primary mover, the hamstrings and glutes provide significant stabilization and eccentric tension.

What are the most common technical errors to avoid?

Avoid rounding the lumbar spine or allowing the bar to roll toward the neck. Ensure the weight stays centered over the mid-foot and stop the descent once your torso is nearly parallel to the floor.

How should a beginner safely progress to the barbell version?

Start with a bodyweight-only hinge to master the movement pattern before adding load. Gradually transition to a light wooden dowel or empty barbell once you can maintain a flat back throughout the full range of motion.

What is the recommended set and rep range for hypertrophy and strength?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on the quality of the stretch rather than maximum load to minimize unnecessary spinal shear stress.

Sample sets & reps for Stiff Leg Barbell 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 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 →

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