The Goodmorning exercise is a foundational movement in strength training, primarily serving to strengthen the muscles along the back of the body known as the posterior chain. This exercise is categorized as a hip hinge, meaning the movement is initiated by pushing the hips backward while maintaining a relatively straight torso. It is often associated with powerlifting and general strength programs. The Goodmorning is an effective way to train the mechanics of the hip hinge, a movement pattern fundamental to lifts like the deadlift and the squat, offering both strength and flexibility benefits.
Proper Execution and Form
The standard Goodmorning uses a barbell placed across the upper back, similar to a back squat setup. Stand with feet shoulder-width apart, maintaining a slight bend in the knees throughout the movement. Place the bar on the trapezius muscles, avoiding the neck. Before descending, brace the core tightly and squeeze the shoulder blades to create a rigid upper back.
Initiate the movement by actively pushing the hips backward. The torso lowers forward by bending only at the hips, keeping the knees slightly bent and the shins vertical. Lower the torso until a deep hamstring stretch is felt, or until the torso is almost parallel to the floor, without compromising spinal position. Return to the upright position by squeezing the glutes and driving the hips forward.
Primary Muscles Targeted
The Goodmorning exercise targets the entire posterior chain. The hamstrings are the primary movers and receive significant focus, especially as they lengthen during the torso’s descent. This eccentric loading is effective for building strength and resilience in the muscles on the back of the thigh.
The gluteus maximus works alongside the hamstrings to powerfully extend the hip joint during the upward phase. The erector spinae, running along the spine, operate isometrically throughout the movement. Their function is to stabilize the spine and prevent rounding, ensuring the torso remains rigid and straight. Core muscles also engage to maintain overall trunk stability and posture.
Common Mistakes and Injury Prevention
The most frequent error is allowing the lower back to round into flexion. This compromises the spine’s natural curve, placing strain on the vertebral discs and ligaments, which can lead to injury. To prevent this, maintain a strong, neutral spine by actively bracing the abdominal muscles and keeping the chest up. If the back begins to round, it indicates the lifter has gone too low or is using too much weight.
Another common error is excessive knee bend, which shifts the focus away from the hip hinge and into a partial squat. Conversely, locking the knees completely straight can strain the knee joints and increase the load on the lower back. Proper technique requires maintaining a slight, consistent bend in the knee joint from start to finish. Start with only bodyweight or an unweighted barbell to master the hip hinge pattern before gradually introducing resistance.
Goodmorning Variations
Various equipment and positioning adjustments can modify the Goodmorning to suit different training needs or limitations.
Goodmorning Variations
- The Resistance Band Goodmorning is excellent for beginners or warm-ups, providing accommodating resistance that increases as the lifter stands up.
- The Seated Goodmorning, performed on a bench, emphasizes the isometric strength of the erector spinae and core stability, though it reduces the hamstring stretch.
- Specialty bars, such as the Safety Squat Bar, offer a more comfortable position for those with shoulder mobility restrictions due to the padded yoke and forward handles.
- Adjusting the foot stance, such as using a wide stance, can slightly shift the emphasis, often increasing glute recruitment.