Good Morning
Also known as: barbell good morning, good mornings exercise
Named for its resemblance to a bow, the good morning is a barbell hip hinge with the load on your back instead of in your hands. That long lever arm makes light weights feel heavy and turns every rep into serious work for the hamstrings, spinal erectors, and glutes. Powerlifters use it to strengthen the hinge pattern behind their squat and deadlift; hypertrophy lifters use it as an RDL alternative that spares the grip.
How to do the good morning, step by step
- Set a barbell on your upper back as you would for a squat and step out of the rack.
- Stand with feet hip-width apart and a soft bend in the knees.
- Take a deep breath, brace, and push your hips straight back.
- Let the torso tip forward as a unit, keeping the back flat and the bar path over midfoot.
- Lower until the torso approaches parallel to the floor or the hamstrings reach their stretch limit — whichever comes first.
- Drive the hips forward to return to standing, exhaling at the top.
Form cues that fix most reps
Hips travel back, not down — the knees keep their soft bend from start to finish.
Wedge yourself under the bar and stay braced like a heavy squat, even with light weight.
Own a range you can hold flat; parallel is a destination, not a requirement.
Common mistakes (and the fix)
Good Morning sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
Good Morning FAQ
What muscles do good mornings work?
The hamstrings and glutes power the hip hinge, while the spinal erectors of the lower back work intensely to keep the spine rigid under the long lever of the barbell. It is one of the best posterior-chain builders per pound of bar weight.
Are good mornings dangerous for the lower back?
The movement earned its reputation from lifters loading it far too heavy. Performed with a flat back, a controlled tempo, and a weight well below your squat, it strengthens the very muscles that protect the spine. Start light — a fraction of your squat — and add load slowly.
How many sets and reps for good mornings?
3 sets of 8 to 12 with modest weight and a 2 to 3 second descent. It is an accessory lift; the moment technique degrades, the set is over.
More hamstrings exercises
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