Back · Compound

Good Morning

A barbell hip hinge with the bar on the back that strengthens hamstrings and spinal erectors.

MAIN MUSCLE
Hamstrings, Erector spinae
ALSO WORKS
Glutes
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place a light barbell on the upper back as for a squat.

  2. Unlock the knees slightly and brace.

  3. Push the hips back and lower the torso toward parallel with a flat back.

  4. Drive the hips forward to stand back up.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Good Morning work?

The main muscle is Hamstrings, Erector spinae. It also works Glutes.

How many reps should I do?

FORGE suggests 8-12 reps for Good Morning. The app adjusts sets and reps to your goal and level.

What can I do instead of Good Morning?

These train the same muscles: Romanian Deadlift, Back Extension, Conventional Deadlift.