The Good Morning exercise is a powerful movement that targets the hamstrings, glutes, lower back, and core. Often used in strength training and athletic conditioning, it enhances posterior chain strength, flexibility, and injury prevention.
Benefits of Good Mornings
✔ Builds Lower Back Strength – Helps improve spinal stability and posture.
✔ Strengthens Hamstrings & Glutes – Essential for athletic performance and lower body power.
✔ Enhances Hip Mobility – Improves flexibility and reduces injury risk.
✔ Boosts Core Stability – Engages core muscles for better balance and control.
✔ Carries Over to Other Lifts – Helps improve squats, deadlifts, and explosive movements.
How to Perform Good Mornings Correctly
Start Position:
- Stand with feet hip-width apart and a barbell resting on your upper back (like a squat).
- Keep your chest up, core tight, and knees slightly bent.
Hinge at the Hips:
- Push your hips back while keeping your spine neutral.
- Lower your torso until it’s almost parallel to the ground.
Return to Standing:
- Engage your hamstrings and glutes to bring your torso back up.
- Keep the movement controlled to avoid lower back strain.
Reps & Sets for Best Results
- Strength & Power: 4 sets of 6–8 reps (heavier weight)
- Muscle Growth (Hypertrophy): 3–4 sets of 10–12 reps
- Mobility & Endurance: 3 sets of 12–15 reps (lighter weight, slow tempo)
Variations of Good Mornings
✅ Bodyweight Good Mornings – Great for beginners to learn proper form.
✅ Seated Good Mornings – Focuses more on lower back and glute activation.
✅ Resistance Band Good Mornings – Ideal for mobility work and warm-ups.
✅ Safety Bar Good Mornings – Reduces neck and shoulder strain while improving form.
Common Mistakes to Avoid
❌ Rounding the Back – Keep your spine neutral to prevent injury.
❌ Using Too Much Weight – Start light and focus on proper mechanics.
❌ Bending the Knees Too Much – It’s a hip hinge, not a squat.
❌ Rushing the Movement – Perform each rep with control and stability.
Who Should Do Good Mornings?
🔹 Athletes – For explosive power in sports like sprinting and weightlifting.
🔹 Powerlifters & Bodybuilders – Improves squat and deadlift performance.
🔹 Fitness Enthusiasts – Strengthens the posterior chain for everyday movements.
🔹 Rehabilitation & Injury Prevention – Helps prevent lower back and hamstring injuries.
By incorporating Good Mornings into your training routine, you’ll build stronger glutes, hamstrings, and lower back muscles, leading to better performance in the gym and daily life.
Start adding Good Mornings to your workouts and unlock serious posterior chain strength!
