Good Morning
Barbell hip hinge with the bar on your back that builds bulletproof hamstrings and lower back. An advanced movement with a long moment arm on the spine that...
Difficulty
advanced
Category
strength
Primary Muscles
Hamstrings, Lower Back
Equipment
Barbell
Secondary Muscles
Glutes
Form cues
Simple cues for better reps
- Push your hips back first and keep the movement centred around the hip joint.
- Brace before the rep and keep your spine long from head to hips.
- Keep the weight close to your body so your back is not fighting the lever arm.
- Finish by squeezing the glutes, not by leaning back.
Common mistakes
What to avoid
Rounding the lower back
Reduce the load and stop the rep at the point where you can still keep your torso braced.
Turning it into a squat
Let the knees soften, then send the hips back instead of dropping straight down.
Overextending at lockout
Stand tall and squeeze the glutes without pushing the hips too far forward.
How it should feel
Know when your form is on track
Target areas
- Hamstrings and glutes should take the load.
- Your lats and core should feel tight enough to keep the weight close.
Good signs
- You feel a hamstring stretch without losing your back position.
- The weight travels close to your body.
Warning signs
- Pain or pinching in the lower back.
- You cannot feel the posterior chain because the load is too heavy or too fast.
Progressions
Make it easier
- Use dumbbells or a lighter implement while learning the hip hinge.
- Limit the range to just below the knees until your position is consistent.
Make it harder
- Increase load slowly while keeping the same tempo.
- Add paused reps near the hardest position.
Best alternatives
Romanian Deadlift
Builds the same hip hinge pattern with a controlled stretch.
Cable Pull-Through
Useful for practising the hinge with lower spinal loading.
How to Perform
- Place bar on upper back in the squat position
- Stand with feet hip-width, slight bend in the knees
- Brace your core and hinge at the hips, pushing them back
- Lower your torso until roughly parallel to the floor or until you feel a deep hamstring stretch
- Drive hips forward to return to standing, squeezing glutes at the top
Tips
- Keep your back perfectly flat throughout — rounding your back with the bar on your spine is the most dangerous mistake you can make with this exercise
- No barbell or uncomfortable on your back? Romanian deadlifts train the exact same pattern with better load positioning
- Use a very slow 3-4 second descent — this exercise demands control because the leverage on your spine increases dramatically as you hinge forward
- Starting too heavy is the most common mistake — begin with an empty bar and add weight slowly over weeks
- Feel the stretch running down your hamstrings as you hinge and squeeze your glutes to drive back up — your lower back should stabilise, not do the lifting
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Lifting Belt | Essential support for your lower back under load in the hinged position | Gymreapers Lever Belt | Read Review |
Frequently asked questions
Is the Good Morning good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Good Morning?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have a Barbell?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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