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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Seated Good Morning as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Seated Good Morning. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Seated Good Morning is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.