Short answer: The good morning exercise is a barbell hip hinge. With the bar on your upper back, you hinge forward with a straight back until your torso is near parallel to the floor, then stand back up. ExRx lists the hamstrings as the target, with the glutes and adductor magnus assisting and the spinal erectors holding your back straight.
That is the short version. Below is how to set up, how far to go, what the lift trains, and the mistakes that make it risky.
How do you do a good morning?
Based on ExRx's barbell good morning instructions:
- Set the bar on the back of your shoulders and grip it out to your sides. Most lifters unrack it from a squat rack.
- Keep your back straight. ExRx describes keeping the knees straight throughout.
- Push your hips back and lower your torso by bending at the hips.
- Stop at about parallel to the floor, or sooner if you feel more than a mild stretch in your hamstrings.
- Raise your torso by extending at the hips until you are upright.
How far down should you go?
ExRx says to lower the torso until it is about parallel to the floor, but not beyond a mild stretch in the hamstrings. Your range depends on your hamstring flexibility, so many lifters stop well above parallel at first. The cue is the hamstrings, not the floor.
What muscles does the good morning work?
| Role | Muscles |
|---|---|
| Target | Hamstrings |
| Synergists | Gluteus maximus, adductor magnus |
| Stabilizers | Erector spinae |
Source: ExRx. Because the spinal erectors work to hold the back straight rather than move it, the good morning trains them isometrically under load.
How heavy should good mornings be?
Light. ExRx specifically advises beginning with a very light weight and gradually increasing over time. The bar sits far from the hips when you lean forward, so a load that feels easy in a squat feels heavy here. Treat it as an accessory for your squat and deadlift, not a lift to max out.
What is the difference between straight-leg and bent-knee good mornings?
- Straight knee: the version ExRx describes. More hamstring stretch, shorter range for most people.
- Bent knee: ExRx notes this variation places more emphasis on the glutes. It also lets less flexible lifters reach a deeper position.
What are the most common good morning mistakes?
- Rounding the back. If your back can't stay straight, reduce the load or the range.
- Going too heavy too soon. Follow the very-light-start rule.
- Chasing depth. Stop at a mild hamstring stretch.
- Letting the bar roll up the neck. Keep it set on the back of the shoulders, like a squat.
Where do good mornings fit in a program?
Most lifters use them after their main lift, for a few moderate sets. They fit naturally alongside squats; see our barbell squat form guide for the setup the two lifts share. For upper-body pairing, our bench press technique guide covers the other side of a full-body day.
FAQ
What muscles do good mornings work?
ExRx lists the hamstrings as the target, the glutes and adductor magnus as synergists, and the spinal erectors as stabilizers.
How heavy should good mornings be?
ExRx advises beginning with a very light weight and adding load gradually. It is an accessory lift, not a max-effort one.
How far down should I go?
Lower the torso until roughly parallel to the floor, but not past a mild hamstring stretch. Range depends on your flexibility.
Should my knees be straight or bent?
ExRx describes keeping the knees straight. A bent-knee version shifts more of the work to the glutes.
Next rep
Next session, try three light sets of eight and note where your hamstrings stop you. That is your range for now.