How to do the Good Morning
- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | hamstrings |
| Secondary | abs, glutes, lower back |
| Equipment | barbell |
| Difficulty | intermediate |
| Type | compound |
No barbell? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Easier than the Good Morning
Same movement pattern, lower entry difficulty — work up from here.
Common questions
What muscles does the Good Morning work?
The Good Morning primarily works the hamstrings, with the abs, glutes, and lower back as secondary movers. Good Morning off Pins, Hanging Bar Good Morning, and Band Good Morning train the same muscle, across 9 equipment types.
What equipment do you need for the Good Morning?
A Barbell. Without a barbell, Knee Tuck Jump, Band Good Morning, and Band Good Morning (Pull Through) train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.
Is the Good Morning suitable for beginners?
It is rated intermediate. Start with Box Jump (Multiple Response), Box Skip, and Front Box Jump and work up.
Where should the Good Morning go in a workout?
Early — the Good Morning is compound, working 4 muscle groups, so run it first or second while you are fresh.
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