The Good Morning exercise is a fundamental resistance movement that targets the entire posterior chain. The exercise earns its name because the torso movement, bending forward from the hips with a straight back, resembles a formal bow or greeting. This movement is categorized as a hip-hinge, requiring the practitioner to maintain a neutral spine while flexing and extending at the hips. It serves as an effective accessory exercise for building strength that translates well to heavier compound lifts like the squat and deadlift.
Primary Focus: Glutes and Hamstrings
The hamstrings and the gluteal muscles are the primary movers responsible for executing the Good Morning exercise. The movement begins with the eccentric phase, where the torso lowers toward the floor by pushing the hips backward. This motion places a significant stretch and eccentric load on the hamstrings. This intense eccentric action is particularly beneficial for muscle growth and is associated with a reduced risk of injury in that muscle group.
The concentric phase, the return to the upright standing position, is driven by the powerful contraction of both the glutes and the hamstrings. The gluteus maximus is recruited heavily to initiate hip extension, effectively pulling the torso back up. Exercises emphasizing eccentric work in a stretched position, such as the Good Morning, are highly effective for stimulating muscle development.
The depth of the hinge largely dictates the recruitment ratio between the hamstrings and glutes. A deeper hinge, where the torso approaches parallel to the floor, increases the stretch on the hamstrings and demands greater flexibility. Conversely, a wider foot stance may increase the activation of the glutes and adductor muscles. Focusing on pushing the hips back and achieving a strong stretch effectively isolates the posterior thigh muscles.
Stabilizers and Secondary Muscle Groups
While the hamstrings and glutes drive the movement, several other muscle groups are heavily involved in maintaining position and safety. The Erector Spinae, the muscles running alongside the vertebral column, are the primary stabilizers. These muscles contract isometrically to keep the spine rigid and neutral throughout the movement.
Proper execution requires the spinal erectors to work intensely, resisting the forward pull of the load and preventing the back from rounding. This isometric strength development is valuable for postural support and for bracing during other heavy lifts. The exercise produces high levels of muscle activation in the spinal erectors, making it an effective tool for strengthening the lower back.
The core muscles, including the rectus abdominis and obliques, function as stabilizers to protect the spine. Bracing the core creates intra-abdominal pressure, an internal mechanism that stabilizes the trunk and helps maintain proper form. The upper back muscles, such as the trapezius and rear deltoids, engage to create a stable shelf for the barbell and maintain upper body tightness.
Technique for Maximum Targeting and Safety
To maximize posterior chain recruitment and minimize injury risk, the movement must be initiated correctly. The fundamental cue is to think about pushing the hips directly backward, rather than simply bending forward from the waist. This hip-first action ensures the movement is a true hip hinge, placing the stretch directly onto the hamstrings. A soft bend should be maintained in the knees, but they should not bend excessively as in a squat.
The descent should be controlled, only going as far as flexibility allows without sacrificing the neutral spine position. If the lower back begins to round, the range of motion has been exceeded. Maintaining a flat back, or even a slight natural arch, is paramount for spinal safety.
For individuals using a barbell, the bar should be positioned on the upper back, resting on the trapezius muscles, similar to a high-bar squat. Beginning with bodyweight or a light load is recommended to practice the motor pattern and establish the mind-muscle connection with the hamstrings. As the hips are driven back up, a conscious effort should be made to squeeze the glutes to achieve full hip extension.