hamstrings intermediate

Good Morning

Good mornings are a barbell hip hinge that strengthens your entire posterior chain — hamstrings, glutes, and spinal erectors. They have an undeserved reputation as dangerous, but with proper form and appropriate weight, they're one of the best exercises for building a back that doesn't get hurt. Powerlifters use them specifically to strengthen the weak points in their deadlift and squat.

How to Do Good Morning: Step by Step

  1. Place the barbell on your upper back (same position as a back squat)
  2. Stand with feet shoulder-width apart, slight bend in the knees
  3. Brace your core and push your hips back, hinging at the hips
  4. Lower until your torso is roughly parallel to the floor (or until hamstrings are tight)
  5. Drive your hips forward to return to standing, squeezing glutes at the top

Common Mistakes to Avoid

  • Rounding your back — keep your back flat and chest proud throughout
  • Going too heavy too soon — start with just the bar and build up slowly
  • Bending your knees too much — this should be a hinge, not a squat

Muscles Worked

hamstringsbackglutes
Equipment barbell
Tracking Count reps

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