The barbell good morning is a resistance exercise that strengthens the posterior chain, including all the muscles along the back of the body. This movement is fundamentally a hip hinge, where the torso pivots forward while the hips drive backward, similar to a Romanian deadlift but with the load positioned across the upper back. It is highly valued for building strength in the muscles that extend the hip and stabilize the spine, making it an excellent accessory lift for improving performance in the squat and deadlift. This exercise requires a high degree of control and body awareness, making proper technique paramount.
Primary Muscles Targeted
The three primary muscle groups that bear the greatest load and receive the most stimulus during the barbell good morning are the hamstrings, the gluteal muscles, and the erector spinae. The hamstrings, located on the back of the thigh, are heavily involved in controlling the descent and initiating the ascent. Specifically, the hamstrings are eccentrically loaded, meaning they lengthen under tension as the torso lowers toward the floor, which is a powerful mechanism for building strength and size.
The gluteal muscles, particularly the gluteus maximus, work alongside the hamstrings to extend the hip and return the body to an upright position. The glutes fire hardest during the concentric or raising phase of the movement, especially as the hips reach full extension at the top of the repetition. The adductor magnus, a large muscle in the inner thigh, also assists the glutes as a hip extensor. This coordinated action between the hamstrings and glutes is what defines the hip-hinge pattern.
The erector spinae, a group of muscles running the length of the spine, plays a direct role in this exercise. While often described as stabilizers, they are actively working to maintain a rigid, neutral spinal position against the downward force of the barbell. These muscles perform an isometric contraction to prevent the spine from rounding under the load throughout the entire range of motion. Research suggests that using a significant load, such as 50% or more of a one-repetition maximum, increases the activation of both the hamstrings and the spinal erectors.
Stabilizing Muscles Engaged
Beyond the primary movers, several other muscle groups work isometrically to maintain the body’s posture and structural integrity. The abdominal wall, encompassing the rectus abdominis and the obliques, generates intra-abdominal pressure to brace the torso. This bracing action acts like a weight belt, providing a rigid column of support for the spine and protecting the lower back from shear forces.
The upper back musculature, primarily the trapezius and rhomboids, plays a significant role in securing the barbell’s position. By actively squeezing the shoulder blades together, these muscles create a stable shelf on the upper traps for the bar to rest upon. This retraction prevents the barbell from rolling up the neck or allowing the upper body to slump forward, which would compromise the lift’s mechanics.
Proper Setup and Movement Technique
Executing the barbell good morning safely and effectively begins with a precise setup, starting with bar placement. The barbell should rest on the upper trapezius muscles, positioned below the bony prominence at the base of the neck, similar to a high-bar back squat. The hands should grip the bar tightly, not to support the weight, but to secure it firmly to the back and engage the upper back muscles.
The lifter should un-rack the bar and stand with feet approximately hip-width apart, maintaining a slight, consistent bend in the knees throughout the entire repetition. This soft knee bend is maintained to prevent hyperextension and to ensure the tension remains focused on the hamstrings and glutes rather than the quadriceps. The movement is initiated by pushing the hips straight backward, as if trying to close a car door with the glutes, which is the defining characteristic of the hip hinge.
As the hips drive back, the torso leans forward, but the spine must remain in a neutral or slightly arched position, avoiding any rounding of the lower back. The lowering phase continues only until a deep stretch is felt in the hamstrings, or until the torso reaches a point where maintaining spinal neutrality becomes challenging. A common mistake is allowing the back to round, which shifts the stress away from the target muscles and onto the passive structures of the spine. Leading the movement with the chest or bending excessively at the waist instead of hinging at the hips also diminishes the muscular activation of the posterior chain.
Common Variations and Alternatives
For individuals new to the movement or those with limited equipment, several variations can be used to achieve a similar training effect.
Seated Good Morning
The seated good morning is a modification performed while sitting on a bench with the feet planted wide. This effectively removes the assistance of the hamstrings and glutes. This seated position places a greater emphasis on the erector spinae, making it a highly targeted movement for strengthening the lower back muscles.
Safety Squat Bar (SSB) Variation
A safety squat bar (SSB) variation is utilized to reduce the strain on the shoulders and elbows, which benefits individuals with mobility limitations. The design of the SSB handles the load differently, allowing lifters to maintain a more upright torso position while still performing the hip hinge. This can also help reinforce a flat back position and encourage better core bracing.
Beginner Alternatives
For beginners, alternatives like a resistance band or a dumbbell can serve as a progressive introduction to the movement pattern.
- Resistance band good mornings involve looping a band over the neck and stepping on it, providing ascending resistance that is lightest at the top and heaviest at the bottom of the movement.
- The Romanian deadlift (RDL) is another excellent alternative that mimics the hip hinge pattern but loads the weight in the hands, often allowing for a greater range of motion and a more direct focus on the hamstring stretch.