The good morning exercise strengthens the lower back, glutes, and hamstrings. It builds core stability, improves hip mobility, and reinforces hip hinge mechanics. Proper good morning exercise form prevents injury and maximizes benefits.

What Is the Good Morning Exercise?

The good morning exercise mimics a hip hinge movement. It resembles a Romanian deadlift, but the weight rests on the upper back instead of being held in the hands. This movement strengthens the posterior chain, improving lifting mechanics.

Muscles Worked

The good morning exercise muscles include:

  • Hamstrings – Control the descent and drive the hips up.
  • Glutes – Power hip extension.
  • Lower Back (Erector Spinae) – Stabilizes the spine.
  • Core – Maintains balance and control.

How to Do the Good Morning Exercise with Proper Form

1. Setup and Positioning

  • Stand hip-width apart.
  • Place a barbell, dumbbell, or resistance band across the upper back.
  • Keep the core tight and shoulders back.

2. Executing the Hip Hinge

  • Push the hips back while keeping a neutral spine.
  • Lower the torso until it reaches a 45-degree angle.
  • Maintain a slight knee bend to reduce strain.

3. Returning to Start Position

  • Drive through the heels and engage the glutes.
  • Push the hips forward to stand up.
  • Keep the movement controlled and steady.

Common Mistakes and Fixes

Rounding the Back

  • Increases strain on the lower back.
  • Fix: Keep the chest up and maintain a neutral spine.

Bending the Knees Too Much

  • Shifts focus away from the hamstrings.
  • Fix: Keep a soft bend but avoid turning it into a squat.

Overextending at the Top

  • Causes lower back discomfort.
  • Fix: Stop at a neutral standing position.

Incorrect Bar Placement

  • Placing the bar too high causes discomfort.
  • Fix: Rest the barbell on the upper traps, not the neck.

Good Morning Exercise Benefits

1. Strengthens the Posterior Chain

  • Targets hamstrings, glutes, and lower back.
  • Reinforces deadlift and squat mechanics.

2. Improves Hip Mobility

Stretches hamstrings and hip flexors.

3. Enhances Core Stability

Requires constant core engagement for balance.

4. Reduces Injury Risk

Reinforces hip hinge mechanics, protecting the lower back.

Variations of the Good Morning Exercise

1. Seated Good Morning Exercise

Performed seated to isolate the lower back and hamstrings.

2. Banded Good Morning

Uses resistance bands for a lower-impact alternative.

3. Single-Leg Good Morning

Focuses on balance and unilateral strength.

4. Dumbbell Good Morning

Uses dumbbells for a more accessible variation.

Conclusion

The good morning exercise builds lower body strength, core stability, and hip mobility. Proper good morning exercise form ensures safety and effectiveness. Variations like the seated good morning exercise and banded good morning offer flexibility for different needs. Incorporating this movement improves posterior chain development and enhances lifting mechanics.