Exercise
Good Morning: How to Do It, Muscles Worked
The Good Morning is a intermediate-level powerlifting exercise that primarily works the hamstrings, with the abdominals, glutes, lower back as secondary muscles. It uses barbell, and is performed in 3 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Good Morning work?
The Good Morning primarily targets the hamstrings, and also recruits the abdominals, glutes, lower back as secondary muscles. It's classified as a intermediate-level powerlifting movement using barbell.
What are the most common Good Morning mistakes?
- Rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.
- Letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
- Hyperextending at the top of the rep instead of finishing in a neutral, upright position.
- Bending the knees like a squat instead of hinging at the hips first.
How should I program the Good Morning — sets, reps and frequency?
As a hip-hinge compound movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Good Morning variations and alternatives?
- Romanian Deadlift — barbell, intermediate level, hamstrings
- Sumo Deadlift — barbell, intermediate level, hamstrings
- Sumo Deadlift with Bands — barbell, intermediate level, hamstrings
- Glute Ham Raise — machine, intermediate level, hamstrings
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Barbell |
| Category | Powerlifting |
| Primary muscles | Hamstrings |
| Secondary muscles | Abdominals, Glutes, Lower Back |
How to do the Good Morning, step by step:
- Step 1. 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.
- Step 2. 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.
- Step 3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
Key takeaways
- The Good Morning is a intermediate-level powerlifting exercise using barbell.
- Primary muscles worked: Hamstrings; secondary: Abdominals, Glutes, Lower Back.
- A typical working range is 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy.
- The most common technical fault is rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.
Log the Good Morning in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Good Morning suitable for beginners?
The Good Morning is listed as intermediate-level, so it's usually introduced after the basic barbell pattern has been learned with an easier variation.
What equipment do I need for the Good Morning?
A barbell. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Hamstrings) do most of the work and are usually the limiting factor in the set. Secondary muscles (Abdominals, Glutes, Lower Back) assist or stabilize but aren't the main driver of the movement.