Good Mornings Video Guide

Exercise Profile

  • Powerlifting
  • Barbell
  • Compound
  • N/A
  • Intermediate
  • Abs, Glutes, Lower Back
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Hamstrings Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Good mornings are a compound exercise that hit the lower back and hamstrings and uses the glutes as secondary muscles. Set up for the exercise by placing a barbell across the back of your shoulders. The bar shoulder rest on the trap muscles, not the back of the neck.
  2. Stand up straight, with a straight back, and with your eyes facing forward.
  3. Execute the exercise by slowly bending forward at the hips while keeping your back straight, head up, and eyes looking straight out in front of you.
  4. Lower yourself down until your back is about parallel with the floor.
  5. Do not pause at the bottom of the exercise, and immediately start raising your upper body back to the starting position.
  6. Repeat for desired reps.

Good Morning Tips:

  1. It's extremely important to keep your back straight throughout the exercise. Technique is more important than weight with this one.
  2. Stretch out your hamstrings on the way down, and contract on the way up.
  3. Always keep your eyes facing out in front of you. If you look at the floor, your back with arch.

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12 Comments+ Post Comment

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Posted Fri, 07/18/2014 - 12:07

You can also do them one legged where you raise one leg
As parallel as you can get it with your back with a lot lighter weight and it's very beneficial and
With not only hamstrings and backs but with core and balance .

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Posted Sat, 04/26/2014 - 20:53

wouldn't it be better to do hyper extensions? Just wondering.

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Posted Wed, 02/05/2014 - 14:54

Just trying out exercise. Is it normal for the legs to be so incredibly static? This guy is bending purely at the waist, where other videos show the form more like a squat, where your butt juts out. Tried both forms (just the bar) and having a hard time getting comfortable. Any help would be appreciated.

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Posted Wed, 02/17/2016 - 15:24

I bend my knees a little bit, but not far enough for it to become a squad. Just enough to have my back parallel with the ground. Hope this helps

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Posted Thu, 02/21/2013 - 14:22

I can't stress enough how dangerous and unneeded this exercise is. Ergonomically, it puts an excessive amount of strain on the cervical, thoracic, AND lumbar disks because of the weight being localized directly on the upper spine. I strongly recommend other lower back/hamstring exercises as there are plenty out there that are much more beneficial than this one.

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Posted Sat, 03/30/2013 - 20:37

This exercise is not very dangerous if you know what you are doing. If you just throw some heavy weight on the bar and start repping out with bad form you will get injured. This is an exercise designed for people looking for serious strength gains not for beginners without any experience in lifting heavy weights. This exercise is very beneficial if done right but is not for want to be power lifters.

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Posted Fri, 01/03/2014 - 12:23

dude, you're not putting 100 pounds on the bar you only need a barbell with 5 pounds on it for this exercise to be effective try it and you will have a different outlook stop trying to read into something that is not needed

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Posted Mon, 12/03/2012 - 14:13

Is there a slight bend in the knee? Also is it possible to do this with dumbbells?

Joey's picture
Posted Tue, 12/04/2012 - 12:33

Yes - a slight bend is recommended. You could use a dumbbell by holding it close to your chest. 

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Posted Mon, 07/30/2012 - 19:28

is it possible to do this with a smith machine?

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Posted Fri, 08/24/2012 - 23:59

Its most likely possibly but i wouldnt recommend it. Smith machine limits your movement. Its an easy workout. Start off with lighter weight to get the form down.

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Posted Tue, 02/26/2013 - 05:08

Hell... NO! take a look at video and ask yourself why not.