Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The good morning places a barbell on your back like a squat, then hinges at the hips to bow forward—training the entire posterior chain including hamstrings, glutes, and lower back simultaneously. This old-school powerlifting accessory builds hip hinge strength and teaches the torso position needed for heavy squats and deadlifts. The barbell position challenges spinal erectors more than RDLs.
When to use it
Use as accessory hip hinge movement.
Who it's for
Intermediate to advanced lifters.
This is a hip hinge, not a back bend—push your hips backward as you bow forward. Keep a slight knee bend and maintain a flat back throughout. Start with an empty bar and add weight slowly over weeks since the leverages are demanding.
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Position barbell on upper back like a squat.
Stand with feet shoulder-width apart.
Push hips back and bow forward keeping back flat.
Lower until torso is parallel or slightly below.
Drive hips forward to return to standing.
Squeeze glutes at the top.
Start very light to learn movement.
Keep slight knee bend throughout.
This is a hip hinge, not a back bend.
Program good mornings as a squat or deadlift accessory to strengthen the hip hinge pattern and spinal erectors. Use them 1-2 times per week with moderate loads. They pair well with leg curls since good mornings train hip extension while curls train knee flexion.
Rounding lower back.
Changing your back position during the Good Morning can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Going too heavy too soon.
Loading more weight than you can control on the Good Morning often creates compensations that shift work away from your Hamstrings. Reduce the load until each rep follows the intended path.
Bending at waist instead of hips.
Losing hip position during the Good Morning changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate to advanced lifters.
Recommendation: 3 sets of 10-12 reps. Rest 90 seconds.
8-12 reps
Rest 90s-2min
5-8 reps
Rest 2-3min
12-15 reps
Rest 60s
Program as a secondary movement after squats or deadlifts. Never use good mornings as your first exercise — your spinal erectors need to be warm. Follow with isolation work like leg curls or back extensions.
Hypertrophy: 3x10-12 @ RPE 7 (90s rest) | Strength: 4x6-8 @ RPE 7-8 (2 min rest) | Start with an empty bar for 2 weeks before adding load. Progress slowly.
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Get Your Custom PlanThis is one example of how Good Morning could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekPerformed sitting on a bench. Removes the hamstrings from the movement and isolates the spinal erectors. Powerlifting-specific accessory.
Uses a safety squat bar which shifts the load forward. Reduces strain on shoulders and wrists while increasing upper back demand.
Resistance band instead of a barbell. Lighter loading with accommodating resistance. Great for learning the movement pattern or high-rep finishers.
Same hip hinge pattern with the bar in your hands. More intuitive and allows heavier loading. The most common hip hinge alternative.
RDLs hold the bar in your hands, which is more intuitive and allows heavier loading. Good mornings place the bar on your back, which increases erector demand and mimics squat positioning. Use RDLs as your primary hip hinge, good mornings as a squat-specific accessory.
Squats are a knee-dominant movement with hip extension; good mornings are hip-dominant with minimal knee movement. Good mornings strengthen the exact back position where squatters fail. Use squats as your primary leg builder, good mornings as the accessory that makes your squat stronger.
Hip thrusts load glutes hardest at lockout with full hip extension. Good mornings load the posterior chain hardest in the stretched position with the torso bowed forward. Hip thrusts are safer and more glute-focused. Good mornings build more erector and hamstring strength.
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Frequently Asked Questions About the Good Morning
Place a barbell on your upper back like a squat. Stand with feet shoulder-width apart and a slight knee bend. Brace your core hard. Push your hips back and bow forward, keeping your back flat the entire time. Lower until your torso is roughly parallel to the floor or until you feel a strong hamstring stretch. Drive your hips forward to stand back up. Squeeze your glutes at the top.
Good mornings work your hamstrings, glutes, and lower back (erector spinae) as primary muscles. Your core braces hard throughout to protect your spine. The upper back works to support the bar position. It trains the entire posterior chain through the hip hinge pattern.
Good mornings are safe when performed correctly with appropriate weight. The key is maintaining a flat back and bracing your core throughout. Start with an empty barbell for several weeks to master the pattern. Problems arise when lifters go too heavy too fast or allow their lower back to round. Build up gradually and good mornings become one of the best posterior chain exercises.
Both are excellent hip hinges. RDLs hold the bar in your hands and are more intuitive for most lifters. Good mornings place the bar on your back, which builds more lower back strength and directly carries over to squat positioning. Use RDLs as your primary hip hinge and good mornings as a squat-specific accessory.
Start with an empty barbell and add weight slowly over weeks. Most people use 30-50% of their back squat weight for good mornings. The exercise is meant to be done with moderate loads and controlled form, not maximal weight. If your back rounds at any point, the weight is too heavy.
For muscle building, do 3 sets of 10-12 reps with 90 seconds rest. For strength, do 3-4 sets of 6-8 reps with 2 minutes rest. Keep RPE moderate (7-8) — this is not an exercise to take to failure. The risk-reward ratio favors leaving 2-3 reps in reserve.
The Good Morning typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.