The Good Morning is a resistance training movement defined by a specific type of forward bend known as the hip hinge. The exercise involves lowering the torso while maintaining a neutral spine, primarily by pushing the hips backward instead of bending the knees deeply. This functional movement pattern is fundamental to many other lifts and day-to-day activities, strengthening the muscles that run along the back of the body. The movement’s name comes from its resemblance to a person bowing or greeting someone. This lift is foundational for developing power and stability in the lower body and core.
Anatomical Targets of the Movement
The Good Morning exercise is a powerful developer of the “posterior chain,” which includes the major muscles on the back side of the body. The primary movers are the hamstrings, the gluteus maximus, and the erector spinae muscles along the spine. These three groups work in concert to control the descent and execute the return to the upright position.
Strengthening these muscles is important for overall physical function, posture, and athletic performance. The hamstrings and glutes are responsible for hip extension, which is the driving force behind running, jumping, and powerful deadlifts. Simultaneously, the erector spinae function as isometric stabilizers, working to keep the spine straight and protected throughout the movement. Developing strength in these stabilizers improves trunk stability, which is necessary for safely lifting heavy objects or maintaining a strong posture during long periods of sitting.
Technique and Execution
To begin the Good Morning, approach a power rack and place a barbell across your upper back, resting on the trapezius muscles, similar to a high-bar squat setup. Unrack the weight and step back into a stance where your feet are approximately hip-width apart with the toes pointing forward or slightly outward. Brace your upper back by actively pulling your shoulder blades together to create a solid shelf for the bar.
Start the downward movement by taking a breath, engaging your core, and unlocking your knees with a slight bend that remains constant. The movement is initiated by pushing your hips straight back as if you are trying to touch a wall behind you with your glutes. Your torso will naturally lean forward as your hips travel backward, keeping the bar over the mid-foot for balance.
Continue to hinge at the hip, lowering your chest toward the floor while maintaining a perfectly straight line from your head to your tailbone. The depth of the movement is limited by the point at which you feel a significant stretch in your hamstrings or just before your lower back begins to round. This range of motion may be only a few inches at first, and the torso may not approach a position parallel to the floor.
To complete the repetition, contract your hamstrings and glutes forcefully to drive your hips forward and return to the starting, upright position. The goal is to reverse the motion smoothly, using the posterior chain muscles rather than pulling with the lower back. The head should remain neutral, aligned with the spine, throughout the entire range of motion.
Safety and Load Modification
Because the load is positioned on the back and acts with a long lever arm from the hips, the Good Morning exercise inherently places a significant shearing force on the spinal erectors. Due to this factor, strict attention to form is necessary to protect the lower back from injury. A common error is allowing the spine to round, especially at the bottom of the movement, which compromises the integrity of the spinal discs.
It is highly recommended that beginners start with only their body weight or a very light implement, such as a resistance band wrapped around the neck and secured under the feet. This allows the lifter to master the hip hinge pattern and understand their safe range of motion before adding external resistance. Once form is perfected, the weight should be increased slowly over time.
For those using a barbell, a conservative approach to loading is advised, with some advanced strength athletes limiting the weight to around 60% of their maximum back squat.
Modifications
An alternative modification is the seated good morning, which reduces the involvement of the hamstrings and places more targeted focus on the lower back muscles. Using a safety squat bar can also be beneficial, as it changes the load placement to alleviate shoulder discomfort and help promote a more upright torso, forcing better bracing.