Seated Good Morning
Primary
Hamstrings
Secondary
Lower Back, Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Seated Good Morning targets your hamstrings through a hip hinge movement pattern. Use for isolated lower back and hamstring work.
Everything You Need to Know About the Seated Good Morning
The Seated Good Morning is a intermediate difficulty exercise that targets your Erector spinae and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for isolated lower back and hamstring work. 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.
Seated Good Morning — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Seated Good Morning?
- 1
Sit on bench with barbell on upper back.
- 2
Straddle bench with feet flat on floor.
- 3
Hinge forward at hips, lowering torso.
- 4
Keep back flat throughout.
- 5
Return to upright position.
- 6
Squeeze glutes at top.
What are the best tips for the Seated Good Morning?
Isolates lower back and hamstrings.
Removes leg drive from movement.
Start very light for optimal results.
Common Seated Good Morning mistakes
Rounding back which increases risk of spinal injury.
A compromised back position during the Seated Good Morning puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Going too heavy and compromising proper form.
Loading more weight than you can control on the Seated Good Morning forces compensatory movement patterns that bypass your Erector spinae. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not enough hip hinge.
Losing hip position during the Seated Good Morning shifts the loading pattern away from your Erector spinae and can compress your lower back. Stay planted and let your Erector spinae do the work.
Seated Good Morning — who it's best for
Intermediate to advanced lifters.
How to Program the Seated 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 60-90 seconds.
What are good alternatives to the Seated Good Morning?
Good Morning
Back Extension
Romanian Deadlift
Other Variations
- Wide Stance Seated Good Morning
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Seated Good Morning — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Start very light.
- Maintain flat back.