The Good Morning is a foundational strength movement focusing on the hip-hinge pattern, mechanically similar to the initial phase of a deadlift. This exercise is highly effective for building the posterior chain, targeting the hamstrings, gluteus maximus, and erector spinae. Because the barbell is loaded directly across the upper back, the spinal erector muscles must work intensely to stabilize the torso against the forward-leaning force. Mastering a controlled technique is paramount before adding significant weight, ensuring forces strengthen the intended muscles rather than stressing the passive structures of the spine.
Preparing the Setup
Begin by setting the barbell in a power rack at a height just below your shoulders, allowing you to unrack the weight with only a slight bend in your knees. For the Good Morning, the bar is typically positioned high on the back, resting directly on the trapezius muscles, similar to a high-bar squat.
This high placement creates a longer lever arm from the hips, placing maximum mechanical demand on the erector spinae and hamstrings. Grip the bar tightly with an even, comfortable width, ensuring your elbows are tucked slightly forward to pull your shoulder blades together and create a stable shelf.
Your stance should be approximately hip-width or slightly wider, positioning your feet directly under your hips for a stable base. Before unracking, establish a rigid, full-body brace by taking a deep breath into your abdomen, tightening your core as if preparing for impact.
Step back from the rack with controlled steps, ensuring your knees have a soft, slight bend that will be maintained for the duration of the set. This soft knee position prevents the exercise from becoming a stiff-legged variation, which shifts the focus away from the hip hinge.
Step-by-Step Execution
Once the setup is secured, the movement begins by initiating the hip hinge. The action should start by actively pushing your hips backward toward the wall behind you, not by bending your torso forward. This posterior hip movement immediately loads tension onto the hamstrings and glutes.
As the hips move back, the torso simultaneously pivots forward, maintaining a rigid, neutral spinal alignment from the head to the tailbone. The slight bend in the knees should remain constant, with the shins staying nearly vertical to the floor throughout the entire eccentric phase. This emphasizes that the primary movement occurs at the hip joint rather than the knees.
Control the descent slowly, focusing on the eccentric lengthening of the hamstrings. The depth of the movement is determined by your hamstring flexibility and your ability to maintain a perfectly straight or slightly arched lower back. Stop the descent the instant you feel your lower back begin to round or lose its neutral position.
To begin the ascent, drive the hips powerfully forward, using the glutes and hamstrings to reverse the motion. The chest and shoulders should rise as a result of the hip extension, not by leading the movement with the upper back. Exhale as you approach the upright position, squeezing the glutes to achieve full hip extension.
Identifying and Fixing Technique Errors
The most common error is allowing the lower back to round (spinal flexion) during the descent, often due to going too deep or failing to maintain the abdominal brace. To fix this, consciously cue a slight arch in the lower back and only lower the torso until the first sign of posterior pelvic tilt is detected.
Another frequent mistake is confusing the hip hinge with a squatting motion, known as a “squat-morning.” This occurs when the knees bend excessively, causing the hips to drop down instead of pushing back. To correct this, imagine you are trying to shut a car door with your glutes, which reinforces the necessary horizontal hip travel. The shins must remain vertical to ensure the movement stays focused on the hip joint.
Many lifters hyperextend the neck by looking straight ahead or upward as they lean over, which breaks the neutral line of the spine. Keep the chin slightly tucked, allowing the gaze to naturally follow the angle of the torso toward the floor as you descend. The head and neck should act as a seamless extension of the spine throughout the entire range of motion.
The knees should remain in their slightly bent, soft position throughout the entire repetition, avoiding any locking or shifting. If the knees unlock or straighten mid-rep, it changes the leverage and shifts the load away from the hamstrings and onto the passive structures of the knee joint.
Modifications and Variations
Modifications are available for individuals new to the movement or those lacking hamstring flexibility. Progressions increase the challenge for advanced lifters once the standard barbell form is perfected.
Regressions and Progressions
The following variations can be used to adjust the difficulty of the exercise:
- The Dumbbell Good Morning, where a single dumbbell is held vertically against the chest, reduces spinal load and simplifies the setup.
- A Seated Good Morning, performed on a bench, isolates the spinal erectors and requires less hamstring flexibility.
- Utilizing a Safety Squat Bar (SSB) allows the lifter to maintain a more vertical torso position, altering the mechanical advantage.
- Advanced techniques include manipulating the tempo, such as using a three-second count for the eccentric lowering phase.
- Resistance bands can be used, anchored under the feet and looped over the neck, to provide accommodating resistance.