Good Morning
Legs
Weight & Reps
Barbell
Good mornings target the posterior chain with a barbell on your upper back. Hinge at the hips, keeping your back straight, to strengthen the hamstrings, glutes, and lower back.
How to Do Good Morning
- Position the bar on your upper back as you would for a squat — high or low bar position
- Maintain a slight knee bend and hinge at the hips, pushing your butt back
- Lower your torso until it's close to parallel to the floor (or until you feel a strong hamstring stretch)
- Drive your hips forward to return to standing — squeeze the glutes at the top
Form Cues
- Position the bar on your upper back as you would for a squat — high or low bar position
- Maintain a slight knee bend and hinge at the hips, pushing your butt back
- Lower your torso until it's close to parallel to the floor (or until you feel a strong hamstring stretch)
- Drive your hips forward to return to standing — squeeze the glutes at the top
Common Mistakes to Avoid
- Using too much weight — good mornings are an accessory exercise, not a max-out exercise
- Rounding the upper or lower back under load, which is dangerous with the bar on your back
- Bending the knees excessively and turning it into a squat instead of a hip hinge
Muscles Worked
Primary
Hamstrings
Gluteus Maximus
Erector Spinae
Secondary
Adductors
Core
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the good morning work?
Good mornings primarily target the hamstrings, gluteus maximus, and erector spinae, with secondary work from the adductors and core.
How much should a beginner good morning?
Beginners should start with just the empty barbell (45 lbs / 20 kg) or even less. Good mornings are a technical movement — master the hip hinge pattern before adding any significant weight.
Good mornings vs Romanian deadlifts — which is better?
Romanian deadlifts are safer because the bar hangs below you, while good mornings have the bar on your back, creating more spinal stress. RDLs are better for most lifters; good mornings are an advanced accessory for experienced athletes.
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