Primary
Hamstrings
Secondary
Lower Back, Glutes
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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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The seated good morning performs the good morning hinge while straddling a bench, removing any leg drive and isolating the lower back and hamstrings more intensely than standing versions. The seated position limits how much your legs can assist, forcing your spinal erectors and hamstrings to handle the entire load. This is an advanced variation for experienced lifters.
When to use it
Use for isolated lower back and hamstring work.
Who it's for
Intermediate to advanced lifters.
Straddle a bench with your feet flat on the floor and the barbell on your upper back. Hinge forward by pushing your hips back—even though you are seated, you still push backward. Keep your back flat throughout and start very light.
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Sit on bench with barbell on upper back.
Straddle bench with feet flat on floor.
Hinge forward at hips, lowering torso.
Keep back flat throughout.
Return to upright position.
Squeeze glutes at top.
Isolates lower back and hamstrings.
Removes leg drive from movement.
Start very light for optimal results.
Program seated good mornings for advanced lower back and hamstring isolation when standard good mornings feel too easy or when you want to remove leg assistance. Use light to moderate weight with controlled tempo. They pair well with leg curl variations.
Rounding back which increases risk of spinal injury.
Changing your back position during the Seated 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 and compromising proper form.
Loading more weight than you can control on the Seated Good Morning often creates compensations that shift work away from your Erector spinae. Reduce the load until each rep follows the intended path.
Not enough hip hinge.
Losing hip position during the Seated Good Morning changes the loading pattern and can reduce the intended work for your Erector spinae. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate to advanced lifters.
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.
This is one example of how Seated Good Morning could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Seated Good Morning
The Seated Good Morning primarily targets the Erector spinae, Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Seated Good Morning include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Seated Good Morning is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters. Focus on proper technique and consider starting with easier variations.
For the Seated Good Morning, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60-90 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Seated 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.
Good alternatives to the Seated Good Morning include: Good Morning, Back Extension, Romanian Deadlift. These exercises target similar muscle groups as the Seated Good Morning and can be used as substitutes based on your equipment availability, gym setup, or training preferences.