Good Mornings (How To, Muscles Worked, Benefits)

The Good Morning is a hip hinge exercise that strengthens the posterior chain, especially the hamstrings, glutes, and lower back. With a barbell placed across the upper back, you hinge forward at the hips before returning to a tall standing position.

It’s an effective accessory movement for improving deadlift and squat performance.

Primary Muscles Worked: Hamstrings, Glutes, Erector Spinae
Secondary Muscles Worked: Core, Upper Back (stabilization)
Equipment Needed: Barbell, Weight Plates, Squat Rack

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How To Do Good Mornings

Step-by-Step Instructions

1. Set-Up:
   • Position a barbell on your upper back (like a back squat) and step out of the rack.
   • Stand tall with feet about hip-width apart, knees slightly bent, and core braced.
2. Execution:
   • Begin the movement by hinging at your hips, pushing them back while keeping your chest up and back flat.
   • Lower your torso until it’s nearly parallel to the ground, or as far as your mobility allows while maintaining a neutral spine.
   • Drive your hips forward to return to the starting position, standing tall with glutes engaged.
3. Tips for Proper Form:
   • Keep knees slightly bent (don’t lock them out).
   • Maintain a neutral spine; avoid rounding your back.
   • Think about “pushing your hips back” instead of “bending forward.”

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Key Benefits

• Strengthens the posterior chain for better athletic performance.
• Improves hip hinge mechanics, carrying over to deadlifts.
• Builds resilience in the hamstrings and lower back.

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Modifications and Variations

• Easier Option:
  • Start with a PVC pipe or unloaded bar to learn the hinge pattern.
  • Perform banded or bodyweight good mornings for lower load.
• Harder Option:
  • Add weight progressively.
  • Perform with tempo (slow descent, explosive rise).
  • Try seated good mornings for greater hamstring stretch.

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Common Mistakes

• Rounding the Back: Keep core braced and chest up.
• Excessive Knee Bend: It’s a hinge, not a squat, knees should bend only slightly.
• Leaning Forward Instead of Hinging: Drive hips back, not just your torso forward.
• Going Too Heavy Too Soon: Start light to protect the lower back.

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Reps and Sets Recommendations

• For Strength/Accessory Work: 3–4 sets of 6–8 reps with moderate load.
• For Hypertrophy: 3–4 sets of 8–12 reps with lighter to moderate load.
• For Mobility/Patterning: 2–3 sets of 10–15 reps with very light or no weight.

Good Morning Alternatives

Need an alternative exercise? Here are a couple of exercises you may be able to use as a substitute for Good Mornings.

Need even more options? Check out my favorite Good Morning alternatives.

Romanian Deadlift (RDL)

Like the Good Morning, the RDL is a hip-hinge movement that heavily targets the hamstrings and glutes.

Additionally, it strengthens the lower back. The motion of lowering and raising the barbell in the RDL closely mirrors the movement pattern in Good Mornings, making it a direct and effective alternative.

Single-Leg Deadlift:

This unilateral exercise isolates one leg at a time, providing a unique challenge for balance and stability. Single Leg RDLs target the hamstrings, glutes, and lower back similarly to Good Mornings.

By working one leg at a time, it can also help address and correct any muscular imbalances, which might be harder to detect during bilateral exercises.

More Links and Info

This guide is just one of hundreds of exercise guides you’ll find in the Horton Barbell Exercise Library. Check out the Lower Body Lifts section for dozens of guides with complete step-by-step instructions.

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