Good Mornings

Alternatives

• Romanian Deadlift
• Tempo Romanian Deadlift (5 Sec Lowering)
• Kettlebell Deadlift

Summary

Good mornings are a hip-hinge movement that trains the hamstrings, glutes, and lower back. This bodyweight or lightly loaded exercise is excellent for teaching proper hinge mechanics and strengthening the posterior chain.

Benefits of the Good Morning

• Strengthens hamstrings, glutes, and erector spinae
• Improves hip mobility and hinge pattern
• Enhances posture and core engagement
• Useful as a warm-up or main lift with light to moderate load
• Helps prevent injury by reinforcing proper movement

Good Morning Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus
2. Secondary: Erector Spinae, Core

Instructions

1. Stand with feet hip-width apart and a light weight across your upper back or bodyweight only
2. Soften the knees and brace your core
3. Hinge at the hips to lower your torso forward while keeping your back flat
4. Stop when your torso is roughly parallel to the floor or you feel a stretch
5. Press through your heels and squeeze your glutes to return to standing
6. Maintain a neutral spine throughout
7. Repeat for the desired number of reps

Common Mistakes

1. Rounding the back
2. Letting the weight shift onto the toes
3. Bending the knees excessively
4. Overextending at the top
5. Using too much weight too soon