Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypeHinge (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Hamstrings, Lower Back, Upper Back
Target Muscle Group


Glutes Muscle Anatomy Diagram

Seated Good Mornings Overview

The seated good morning is a variation of the good morning and an exercise used to target the glutes.

Some may choose to utilize this exercise to target their lower back. However, for optimal health and maximum benefits, it is best to think of this exercise as a glute exercise.

Good mornings can be included in your leg workouts and full body workouts.

Seated Good Mornings Instructions

  1. Set a bar just below shoulder height when seated on a bench in a rack and adjust the safeties to just above hip height.
  2. Set your hands equidistant apart, slide underneath, and position the bar on your traps (or slightly below if you prefer a low bar version).
  3. Begin the movement by hinging forward into the hips while keeping your spine neutral.
  4. Drive through the whole foot as you extend the hip back to the starting position.
  5. Repeat for the desired number of repetitions.

Seated Good Mornings Tips

  1. Range of motion in the lift will largely be determined by an individual’s mobility as well as their ability to maintain a neutral spine.
  2. Experiment with a “false” (i.e. thumbless) grip as this helps to eliminate elbow and wrist issues in some folks.
  3. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
  4. Neck position is highly individual - Some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking slightly up. Here’s some factors to consider:
    • If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
    • On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension.
    • Experiment with each and see which one works best for your individual anatomy and biomechanics.
  5. Your weight will naturally shift to your heels as you hinge; however, it’s important that you keep the weight distributed over your whole foot and don’t allow the toes to rise. To combat this, you should focus on maintaining 3 points of contact: big toe, little toe, and heel.
1 Comment
fahim shah
Posted on: Mon, 07/13/2015 - 20:55

how can u say that this workout is a compounD movement in a sitteD position