The good morning exercise is a strength training movement that involves hinging at the hips with a controlled descent and ascent, typically performed with a barbell resting across the upper back. The movement pattern is similar to bowing, which is how it earned its name, and it is highly effective for building the muscles along the back of the body. However, the exercise is frequently cited as high-risk, raising concerns about its potential for causing back injury. This controversy stems from the unique leverage dynamics involved, which place a significant load on the spine, making proper execution necessary for safety and effectiveness.
Understanding the Movement and Target Muscles
The good morning is a foundational hip hinge exercise, meaning the movement initiates by pushing the hips backward while maintaining a relatively minimal bend in the knees. This action primarily targets the posterior chain, which includes the entire muscle group along the back of the body. The hamstrings and gluteus maximus are the main movers, responsible for the hip extension that brings the torso back to an upright position.
The spinal erectors, or erector spinae, which are the muscles running alongside the spine, are also deeply engaged. These muscles work isometrically, meaning they contract without significantly changing length, to keep the spine rigid and neutral throughout the movement. The exercise is valued for its ability to strengthen this entire chain, offering an alternative to other posterior chain movements like the Romanian Deadlift. Research indicates that using a load during the movement increases the activation of both the hamstrings and the spinal erector muscles, supporting its utility for developing strength and muscle size.
Biomechanics of Spinal Stress
The perception that good mornings are “bad for your back” is rooted in the biomechanics of the movement, specifically the creation of a long lever arm. With the barbell positioned high on the back and the torso moving toward parallel with the floor, the distance between the load and the lumbar spine’s axis of rotation—the lower back—becomes substantial. This long lever arm dramatically increases the torque, or rotational force, exerted on the lumbar spine.
This torque translates into high compressive and shear forces acting on the vertebral discs and surrounding soft tissues, particularly at the bottom of the movement where the torso is most horizontal. The highest stress is often concentrated at the L5/S1 vertebral segment, which is a common site for disc herniation and injury. Furthermore, any deviation from a neutral spine, such as rounding of the back under load, significantly magnifies these forces, becoming the primary mechanism by which an injury may occur.
Technique Cues for Injury Prevention
Mitigating the inherent risks of the good morning exercise depends on meticulous technique and conservative loading. The most important cue is establishing and maintaining a neutral spine throughout the entire range of motion, actively avoiding any rounding or excessive arching of the lower back. This involves utilizing a proper bracing technique, where you take a deep breath into the abdomen and consciously tighten the core muscles, creating a rigid trunk before initiating the descent.
The movement must be initiated with a hip hinge, pushing the hips backward first, as if reaching for a wall behind you, while allowing only a slight bend in the knees. The depth of the movement should be limited by hamstring flexibility; you should only descend until you feel a strong stretch in the hamstrings, or until the point just before your lower back begins to round. Starting with just the empty bar or even a dowel is recommended to master the hip hinge pattern before any significant load is added.
Scaling and Alternative Exercises
To safely progress the movement or to reduce spinal loading, trainees can use several scaling variations. The seated good morning is an effective option that largely isolates the erector spinae muscles, minimizing hamstring tension and decreasing the compressive load on the spine. This variation is particularly useful for building pure lower back strength while reducing the overall weight required for a training effect.
For those seeking the benefits of posterior chain development with less risk, alternative exercises that use different loading mechanics are available:
- The Romanian Deadlift (RDL) is a close relative that places the load in front of the body, which shifts the stress away from the lower back and onto the hamstrings and glutes more directly.
- 45-degree hyperextensions allow for targeted strengthening of the spinal erectors and glutes with a controlled range of motion.
- Cable pull-throughs provide horizontal resistance that is easier to manage than a vertical bar load.
- Resistance bands can also be used to perform the good morning movement, providing progressive resistance without the high compressive forces of a barbell.