Good Mornings exercise is an effective exercise for targeting the lower back, glutes and hamstring muscles.

It also activates the core which has to remain tight to support the lower back and maintain the correct position.

Good mornings can be used as a warm up before training legs or back.

You can also include Good Mornings in an exercise rotation that focuses on the abs and lower back.

Good Mornings How To

  • Place a barbell on your upper traps. Stand in a shoulder width position; shoulders back, chest out and torso in an upright angle.
  • Tighten your core then slowly bend forward at the hips. Push your hips back and maintain a flat back position. Flex your quads, glutes and keep a slight bend in your legs. You should feel a stretch in your hamstrings and glutes.
  • Try to bend as far forward as you can without rounding out your lower back. Preferably until where your torso is parallel to the floor.
  • Slowly bring your torso back up to the starting position. Again, maintain the flat back throughout.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Good Mornings is not an exercise where you use heavy weight. This is strictly an exercise where focus should be on form and technique. A high rep workout will give you better results.

Avoid rounding your lower back which means do not attempt to go lower than you comfortably can. Flexibility will come with consistency.

Variations: Seated Good Morning, Back Extensions

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Good Mornings

How To Do Good Mornings