Good Morning tutorial
The good morning is a barbell exercise where you hinge forward at the hips with the bar on your upper back. It heavily works the hamstrings, glutes and lower back and reinforces the hip-hinge pattern. Because it loads the back significantly, it suits advanced lifters with solid technique.
How to perform
- Place the barbell on your upper traps as in a squat and unrack it.
- Stand with feet hip-width apart and keep a slight bend in your knees.
- Brace your core and keep your chest up.
- Push your hips back and hinge your torso forward with a flat back.
- Lower until your torso is nearly parallel to the floor or you feel a strong hamstring stretch.
- Drive your hips forward to return to standing.
Breathing: Take a deep breath and hold it before hinging, then exhale after passing the hardest point on the way up.
Key tips
- Keep the knee angle constant throughout the movement.
- Start light and limit range to your hamstring flexibility.
- Keep your weight over mid-foot, not the toes.
Common mistakes
- Rounding the lower back at the bottom
- Going heavy before mastering the technique
- Bending the knees too much and turning it into a squat
Safety: People with a history of back pain or disc issues should avoid it and can use a dowel hip hinge or a light Romanian deadlift instead.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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