The “Good Morning” exercise is a fundamental strength training movement that targets the posterior chain, the muscles running along the backside of the body. It is essentially a hip hinge, requiring you to bend at the hips while maintaining a neutral spine. This exercise is highly effective for strengthening the hamstrings, glutes, and the erector spinae. Mastering this technique improves the hip hinge mechanics needed for compound lifts like deadlifts and squats.
Preparing for the Good Morning Exercise
Start by selecting the appropriate load, beginning with a very light weight or an empty barbell to practice form. Place the barbell high on the back, resting securely on the trapezius muscles and rear deltoids, not directly on the neck. Use a grip slightly wider than shoulder-width to stabilize the bar and engage the upper back.
Position your feet shoulder-width apart, with toes pointed slightly forward. Maintain a soft, slight bend in the knees throughout the lift; this loads the hamstrings and protects the lower back, but should not deepen into a squat. Crucially, brace the core by taking a deep breath into the abdomen and creating full-body tension before unracking the weight.
Step-by-Step Movement Execution
Initiate the hip hinge by pushing the hips straight backward, as if trying to shut a door with your glutes. The torso simultaneously lowers toward the floor while maintaining a perfectly neutral spine throughout the descent. Preserve the natural lumbar curve; the movement must not involve simply bending over at the waist.
Continue pushing the hips back and lowering the torso until a significant stretch is felt in the hamstrings. This point is typically reached when the torso is parallel to the floor or slightly above, but stop immediately if the back begins to round. The shins should remain relatively vertical, distinguishing this hinge from a squat.
To return, contract the glutes and hamstrings to powerfully extend the hips forward. The torso and hips should unfold together in a controlled manner until you are standing fully upright. The movement concludes when the hips are fully extended and the core remains braced, avoiding hyperextension.
Muscle Activation and Variations
The Good Morning exercise primarily targets the hamstrings, glutes, and the erector spinae muscles. The erector spinae work isometrically, maintaining constant tension to stabilize the spine against the load, while the hamstrings and glutes perform the hip extension. Research suggests that using a load equal to at least 50% of your one-repetition maximum increases activation of the hamstrings and spinal erectors.
Minor adjustments can shift muscular emphasis. Maintaining straighter knees increases the stretch placed directly on the hamstrings. Conversely, allowing a deeper bend in the knees shifts the focus more toward the glutes and protects the lower back.
For those without a barbell or wishing to reduce spinal load, variations are available. A Dumbbell Good Morning involves holding a dumbbell vertically against the chest or a pair at the shoulders. Resistance Band Good Mornings use a long band looped over the neck and anchored under the feet, providing resistance that increases as you rise.
Preventing Injury and Form Corrections
The greatest risk of injury comes from allowing the lumbar spine to round, often called “cat-back,” which places excessive stress on the lower back. To correct this, focus on the cue of “butt back” rather than bending forward, ensuring the hinge happens exclusively at the hips.
Another common error is overextending the neck by looking straight up, compromising neutral spine alignment. Keep the gaze directed a few feet in front of you on the floor throughout the movement to keep the head and neck aligned with the torso. Beginners should start with an empty bar or light PVC pipe to ingrain the hip-hinge pattern before adding weight. Maintaining a tight, braced core throughout the entire range of motion stabilizes the trunk.