The Good Morning exercise is a foundational strength training movement that emphasizes the hip hinge pattern, which is key to many powerful athletic movements. This exercise, often performed with a barbell, is a loaded forward bend that resembles a bowing or “good morning” greeting. It requires meticulous form to maximize its benefits and ensure safety. It effectively develops the posterior chain—all the muscles running along the back of the body. Mastering this movement provides significant carryover to other compound lifts, such as the squat and deadlift, by reinforcing the ability to maintain a rigid, neutral spine under load. The weight is positioned high on the back, creating a long lever arm that places a high demand on the muscles responsible for stabilizing the torso and extending the hip.
Primary Muscles Activated
The Good Morning primarily targets the posterior chain, making it an excellent accessory lift for lower body strength. The main movers are the hamstrings and the gluteus maximus, responsible for the hip extension that brings the torso back to an upright position. The hamstrings are particularly stressed during the eccentric (lowering) phase as they lengthen under tension.
The erector spinae act as the principal stabilizers, working intensely to prevent the back from rounding and maintaining a straight-torso position throughout the movement. The core musculature, including the obliques and rectus abdominis, is also significantly engaged to brace the trunk and maintain spinal rigidity against the forward-leaning load. The exercise effectively strengthens the entire backside, from the upper back, which must hold the bar steady, all the way down to the calves.
Step-by-Step Guide to Proper Form
Set a barbell in a squat rack just below your shoulders, similar to a high-bar back squat setup. Position the bar across your upper back on the upper traps, keeping it off the neck. Grip the bar tightly, squeezing your shoulder blades together to create a solid shelf and maximum upper-back tension. Unrack the bar and step back, positioning your feet hip-width apart with toes pointing slightly forward.
Before initiating the movement, take a deep breath to brace your core. Unlock your knees with a slight, soft bend that you maintain throughout the repetition. Initiate the descent by actively pushing your hips and glutes backward in a hip hinge motion. Keep your shins nearly vertical and your chest falling forward naturally as your hips travel backward.
Continue lowering your torso slowly until you feel a deep stretch in your hamstrings or until your torso is approximately parallel to the floor. Range of motion is dictated by your hamstring flexibility and your ability to maintain a flat, neutral spine. To reverse the movement, powerfully contract your glutes and hamstrings to drive your hips forward. Return to the upright starting position, ensuring your knees do not lock out and that you finish the rep with your hips fully extended.
Avoiding Common Mistakes and Injury
The most frequent error is allowing the lower back to round into flexion, which compromises spinal integrity under load. This usually happens when attempting depth beyond hamstring flexibility or using too much weight. To correct this, focus on maintaining a slight arch in the lower back and immediately stop the descent the moment you feel your back begin to lose its neutral position.
Another mistake is overextending the neck by excessively looking up. Keep your head in a neutral alignment with your spine by keeping your gaze focused on the floor a few feet in front of you throughout the movement.
Many people also make the error of bending their knees too much, which shifts the exercise’s focus away from the hamstrings and turns it into a partial squat. The knees should have only a soft bend that stays consistent from start to finish.
Performing the movement too quickly, especially the eccentric phase, reduces muscle activation and increases injury risk. A controlled, three-second count on the way down is recommended to maximize the time the hamstrings spend under tension. Finally, using a load that is too heavy prevents you from achieving a full, safe range of motion and forces you to sacrifice form.
Loading and Exercise Variations
The Good Morning is versatile and can be modified to suit various strength levels. For beginners, the bodyweight or a light resistance band variation is ideal for establishing the proper hip hinge pattern without spinal loading. A resistance band can be looped under the feet and around the upper back, providing resistance that increases as you stand up.
Dumbbell or kettlebell Good Mornings, where the weight is held against the chest in a goblet position, increase the core challenge and are suitable for intermediate lifters. This front-loaded position places greater emphasis on the anterior core muscles.
For those who struggle with upper body mobility or shoulder discomfort, the Safety Squat Bar (SSB) Good Morning is an excellent alternative, as its design shifts the load and uses handles to enhance stability. Start with a light load, perhaps 50% of your body weight, and focus on higher repetitions to drill the precise form before attempting heavier barbell loads.