The good morning exercise is a foundational resistance movement that strengthens the posterior chain. This exercise is fundamentally a hip-hinge movement, requiring the lifter to bend forward at the hips while maintaining a straight back, often with a barbell or other resistance placed across the upper back. By emphasizing the hip hinge, the good morning directly targets the muscles responsible for hip extension and spinal stability, improving overall functional strength and posture. The movement differs from a squat because the primary motion is the horizontal movement of the hips backward rather than vertical descent.
Primary Muscles Targeted by the Good Morning
The good morning exercise places a significant stretch and load on the primary hip extensors and the muscles that maintain spinal rigidity. The three main prime movers are the hamstrings, the gluteal muscles, and the erector spinae. These groups work in concert to manage the substantial leverage created by the forward lean of the torso and the resistance placed on the upper back.
The hamstrings, located on the back of the thigh, are heavily recruited during the eccentric (lowering) phase. As the torso hinges forward, the hamstrings lengthen under tension to control the descent and initiate the upward movement. Loading the hamstrings while they lengthen makes the good morning excellent for improving strength and flexibility, which can help reduce the risk of strain.
The gluteal muscles, particularly the gluteus maximus, function as synergistic hip extensors alongside the hamstrings. While the hamstrings are stretched at the bottom, the glutes are responsible for the final hip extension that drives the torso back to the upright starting position. Training the glutes in this manner supports overall hip mobility and strengthens the largest muscle group in the body.
The erector spinae, the muscles running alongside the spine, are the third primary group targeted. These muscles work isometrically to maintain a neutral, straight spine throughout the movement, preventing the back from rounding under the load. Since the load is high and the torso moves far from the center of gravity, the erector spinae are subjected to high tension. This intense isometric contraction builds strength and endurance in the lower back.
Stabilizing Muscles That Support the Movement
Beyond the primary movers, secondary and stabilizing muscles ensure the good morning is executed safely. The core musculature plays a significant role in creating a rigid torso, which is paramount for spinal health during a loaded hip hinge. This includes the deeper abdominal muscles, such as the transverse abdominis, obliques, and rectus abdominis.
These core muscles engage isometrically to form a protective cylinder around the midsection. This bracing action prevents unwanted spinal movement and helps transfer force efficiently from the legs through the torso. Developing the ability to brace the core effectively translates to better stability in other compound lifts like squats and deadlifts.
The upper back and shoulder girdle also rely on stabilizing muscles to secure the bar and maintain proper posture. The trapezius, rhomboids, and latissimus dorsi (lats) work to pull the shoulder blades together and create a stable shelf for the barbell. The isometric work of the upper back prevents the shoulders from rounding forward, which could compromise the neutral spinal position. This constant tension reinforces postural awareness and strength.
Proper Execution Techniques for Safety and Efficacy
Correct execution depends on mastering the hip-hinge pattern, which maximizes posterior chain activation while protecting the spine. The movement must be initiated by pushing the hips straight backward, rather than bending the knees first as in a squat. This focus ensures the hamstrings and glutes are the primary muscles driving the exercise.
Maintaining a neutral spine throughout the entire range of motion is necessary for safety. The lower back must maintain its natural arch, and the lifter must actively avoid rounding or hyperextension. Bracing—taking and holding a deep breath before the descent—helps the core stabilizers maintain spinal rigidity.
The depth of the movement is determined by hamstring flexibility and the ability to maintain a flat back. The descent should continue only until a strong stretch is felt in the hamstrings, or just before the lower back threatens to round. This depth often occurs when the torso is near parallel to the floor, but it varies significantly among individuals.
The eccentric phase (lowering the torso) must be performed slowly and with control to maximize muscle tension. The concentric phase (returning to the start) is achieved by consciously driving the hips forward and squeezing the glutes. The knees should maintain only a slight bend throughout the movement, keeping the shins relatively vertical.