How to do a Good Morning
The barbell good morning is a hip hinge performed with the bar resting on your upper back: you bow forward from the hips with a flat back, then stand back up. It strengthens the hamstrings, glutes, and spinal erectors and reinforces hinge mechanics for squats and deadlifts. It's best for intermediate lifters who can hold a neutral spine, using light weights.
- Primary muscles
- Hamstrings, Lower back (erector spinae)
- Also works
- Glutes (gluteus maximus), Core, Upper back
- Equipment
- Barbell, Squat rack
- Level
- Intermediate
Step by step
- Set the bar in a rack at upper-chest height and position it across your upper back, as you would for a back squat.
- Unrack the bar, step back, and stand with your feet about shoulder-width apart and knees slightly unlocked.
- Take a deep breath and brace your core hard so your back stays flat throughout the movement.
- Push your hips straight back and let your torso tip forward, keeping the slight knee bend constant.
- Stop when you feel a firm hamstring stretch or your torso nears parallel, whichever comes first, without rounding your back.
- Drive your hips forward to raise your torso back to standing, then exhale and reset for the next rep.
Coaching cues
- Start with an empty bar or very light weight; this lift is about control, not load.
- Keep your weight over your midfoot rather than rocking onto your toes.
- Think of folding at a hinge in your hips, not bending at the waist.
Common mistakes
Rounding the back
Shorten the range and brace harder so your spine stays neutral from top to bottom.
Bending the knees too much
Keep a small, fixed knee bend so the movement stays a hinge and not a squat.
Going too heavy too soon
Build up slowly in small jumps and keep reps smooth and controlled.
Sets and reps
Strength
3–4 sets of 5–6 reps with moderate weight
Muscle growth
3 sets of 8–12 reps
Endurance
2–3 sets of 12–15 reps with light weight
Alternatives
FAQ
Are good mornings safe?
They are reasonably safe when done with light to moderate loads, a braced core, and a neutral spine. Progress gradually and stop the range before your back starts to round.
Good morning vs Romanian deadlift: which is better for hamstrings?
Both train the hamstrings through a hip hinge. The RDL lets most people use more weight with the bar in their hands, while the good morning places the load on the back and adds more demand on the spinal erectors.
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