Good Morning
Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Good Morning is a compound hip hinge movement that primarily targets your hamstrings. Use as accessory hip hinge movement.
Everything You Need to Know About the Good Morning
The Good Morning is a intermediate difficulty exercise that targets your Hamstrings and Erector spinae. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as accessory hip hinge movement. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Good Morning — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Good Morning?
- 1
Position barbell on upper back like a squat.
- 2
Stand with feet shoulder-width apart.
- 3
Push hips back and bow forward keeping back flat.
- 4
Lower until torso is parallel or slightly below.
- 5
Drive hips forward to return to standing.
- 6
Squeeze glutes at the top.
What are the best tips for the Good Morning?
Start very light to learn movement.
Keep slight knee bend throughout.
This is a hip hinge, not a back bend.
Common Good Morning mistakes
Rounding lower back.
A compromised back position during the Good Morning puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Going too heavy too soon.
Loading more weight than you can control on the Good Morning forces compensatory movement patterns that bypass your Hamstrings. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Bending at waist instead of hips.
Losing hip position during the Good Morning shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Good Morning — who it's best for
Intermediate to advanced lifters.
How to Program the Good Morning
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 90 seconds.
What are good alternatives to the Good Morning?
Romanian Deadlift
Cable Pull-Through
Hip Thrust
Other Variations
- Seated Good Morning
- Safety Bar Good Morning
- Banded Good Morning
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Good Morning — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start very light.
- Master form before adding weight.