The “Good Morning” is a foundational resistance exercise designed to powerfully develop the muscles along the backside of the body. This movement is mechanically categorized as a hip hinge, involving bending forward at the hips while maintaining a relatively straight torso and a slight bend in the knees. The exercise is performed with a barbell placed across the upper back, similar to a back squat. It serves as an accessory lift to reinforce movement patterns seen in heavier compound lifts, such as the deadlift and the squat.
Biomechanics and Primary Muscle Groups
The good morning is effective because it places a significant load on the posterior chain. The primary movers are the hamstring group and the gluteal muscles, which work together to produce hip extension and control the forward bending motion. The hamstrings are the most heavily targeted, acting to lengthen under tension during the descent. This lengthening under load is beneficial for increasing their strength and improving injury resilience.
The spinal erectors, or erector spinae, are also heavily engaged. These muscles work isometrically, meaning they generate force without changing length, to keep the torso rigid and the spine in a neutral, stable position throughout the movement. This loading mechanism creates a long moment arm on the lower back and hips, making it effective for building strength in the deep core and back musculature.
Step-by-Step Execution and Proper Form
Proper execution begins with the correct bar placement across the upper back and trapezius muscles, positioned as you would for a high-bar back squat, never directly on the neck. Start by standing with feet about shoulder-width apart and bracing the core deeply by taking a breath and tightening the abdominal muscles. The movement is initiated by pushing the hips backward, as if reaching to shut a door with the glutes, while keeping a slight, consistent bend in the knees.
The torso should hinge forward slowly and with control, maintaining a flat or slightly arched lower back to prevent spinal rounding. The goal is to lower the torso until it is nearly parallel to the floor, or until a strong stretch is felt in the hamstrings. The shins must remain mostly vertical throughout the descent, indicating a true hip hinge rather than a squatting motion. To return to the starting position, forcefully contract the hamstrings and glutes to drive the hips forward and extend the torso upright.
One of the most common errors is allowing the lower back to round, which places undue stress on the spine. This is often a result of using too much weight or lacking the necessary mobility. Beginners should start with just their body weight or an empty barbell to drill the hip hinge pattern and ensure a consistent, neutral spinal alignment. The descent and ascent should be deliberate and controlled, with no fast, jerky movements, prioritizing form and tension over the amount of weight lifted.
Variations and Programming
Beyond the standard barbell version, the good morning has several effective variations that can be integrated into a training routine, often depending on the equipment available or the specific muscle focus desired. The seated good morning, performed on a bench or box, reduces the involvement of the hamstrings by limiting the hip range of motion, thereby placing a greater emphasis on strengthening the spinal erectors and upper back. Using a pair of dumbbells or a kettlebell held vertically against the chest or behind the neck offers a more beginner-friendly alternative with a lower loading capacity.
The good morning is programmed as an accessory lift, performed after the primary compound movement of the day. For strength development, use a lower repetition range, such as three to five repetitions for two to four sets, with a moderate load. For muscular hypertrophy, a slightly higher range of six to ten repetitions is recommended. The exercise can be performed once or twice a week, depending on the overall volume of posterior chain work, to ensure adequate recovery.