The Barbell Good Morning (BGM) is a foundational strength exercise that trains the entire posterior chain. This movement primarily targets the hamstrings, the gluteus maximus, and the erector spinae muscles of the lower back. The BGM is classified as a hip hinge movement, meaning the action is initiated by pushing the hips backward while maintaining a stable spine. Learning this pattern reinforces stability that translates directly to improved performance in compound lifts, such as the squat and deadlift.
Setting Up the Lift
Proper setup begins with the barbell in a squat rack, positioned just below shoulder height. The bar should rest across the upper back and shoulders, specifically on the dense muscle of the upper trapezius, often called the “yoke.” The hands should take a comfortable, symmetrical grip outside the shoulders, securing the bar tightly against the back.
The lifter establishes a narrow stance, typically shoulder-width or slightly narrower, with feet planted firmly on the floor. Before unracking the weight, take a deep breath and actively brace the abdominal muscles to create intra-abdominal pressure, stabilizing the spine. With the core tight, stand up to unrack the weight, take one or two small steps backward, and ensure the knees have a slight, soft bend. This slight knee bend must be maintained throughout the movement to load the hamstrings and protect the lower back.
Executing the Barbell Good Morning
The movement is initiated by pushing the hips straight backward, ensuring the hamstrings and glutes are the primary movers. Throughout the descent, maintaining a neutral spine is paramount; the back should remain flat or exhibit a slight arch, but never round forward. The head and neck should follow the line of the spine, often achieved by looking slightly down and forward.
The downward phase should be controlled and deliberate, emphasizing the stretch and tension building in the hamstrings. Continue the descent until a deep stretch is felt, or until the torso reaches approximately parallel to the floor. Stop the downward motion immediately if the back begins to round or the neutral spinal position is compromised.
The return phase is powered by actively driving the hips forward, reversing the motion. As the lifter returns to the upright position, the glutes should be squeezed at the top to achieve full hip extension. Inhale before the descent to secure the brace and exhale as the lifter reaches the top of the ascent. Focusing on pushing the hips forward drives the contraction of the posterior chain.
Injury Prevention and Programming
The Barbell Good Morning places stress on the lumbar spine, making load selection and form mastery important. Beginners must start with an empty barbell or even a PVC pipe to master the hip hinge pattern before adding weight. This exercise is considered an accessory lift, not a heavy main lift, and should be performed with less weight than a squat or deadlift.
Common Errors
One of the most frequent errors is allowing the spine to round, which increases the risk of injury under load. Another common mistake is bending the knees excessively, which converts the movement into a squat variation and reduces the targeted hamstring stimulus. The goal is a soft knee bend that remains constant, ensuring the stretch is focused on the hamstrings.
Programming and Variations
The BGM is best integrated into a training routine as an accessory movement, typically performed one to two times per week. For building muscle size (hypertrophy), the exercise is often programmed for three to four sets of eight to twelve repetitions using a moderate weight. Using a load that represents about 50% of a one-repetition maximum is sufficient to achieve high hamstring and spinal erector activation.
Lifters who struggle with core stability or shoulder mobility can benefit from variations like the banded or seated good morning before progressing to the barbell. The banded variation provides accommodating resistance, while the seated version can isolate the spinal erectors. These alternatives reinforce the hip hinge and bracing mechanics with less initial spinal stress.