Barbell Good Morning

The Barbell Good Morning is a hinge-based exercise that strengthens the hamstrings, glutes and lower back while reinforcing proper hip mechanics.

Strength exercises

Powerlifting exercises

Bodybuilding exercises

Legs

Back

Glutes

Barbell

Fatigue level

Low 3/3 High

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Barbell Good Morning

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Barbell Good Morning

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The Barbell Good Morning emphasizes controlled hip movement while maintaining a stable upper body. By hinging at the hips with the barbell positioned on the upper back, the exercise trains you to generate strength from the posterior chain while keeping tension through the core and back. This makes it especially valuable for athletes and lifters aiming to improve lifting efficiency and spinal stability.

Because the movement requires precision and awareness, the Barbell Good Morning encourages proper bracing and reinforces correct movement patterns that transfer directly to compound lifts. Using moderate weights and strict form helps develop strength safely while improving balance and coordination throughout the lift.

Often programmed as an accessory exercise, the Barbell Good Morning supports long-term strength development by addressing weak points in hip control and posture. When performed consistently, it helps build confidence under load and contributes to better overall lifting performance.

How to Perform the Barbell Good Morning

Stand upright with your feet hip-width apart and place a barbell across your upper back, resting on your traps (not your neck).
Grip the bar with your hands wider than shoulder-width apart, keeping your elbows pointing down and chest proud.
Brace your core and maintain a slight bend in your knees throughout the movement for stability.
Take a deep breath in, then initiate the movement by hinging at your hips and pushing your buttocks backward.
Lower your torso forward while keeping your back flat (neutral spine) until your upper body is nearly parallel to the floor or you feel a stretch in your hamstrings.
Maintain tension in your hamstrings and core as you hold the bottom position briefly, continuing to breathe normally.
Exhale as you drive your hips forward to return to the starting position, squeezing your glutes at the top.
Keep your eyes focused about 6-10 feet in front of you throughout the entire movement to help maintain proper spinal alignment.

Important information

Never round your lower back during the movement as this places excessive stress on your spine — maintain a neutral spine position throughout.
Start with lighter weight until you master proper form, as this exercise primarily targets the hamstrings, glutes, and lower back.
If you experience any lower back pain, reduce the weight or modify your form by decreasing the range of motion.
Keep the barbell securely positioned on your upper traps by actively pulling your shoulder blades together during the entire exercise.

FAQ - Barbell Good Morning

What muscles does the Barbell Good Morning target?

The Barbell Good Morning primarily targets the posterior chain, specifically the hamstrings, erector spinae (lower back), and glutes. It also engages the upper back muscles and core as stabilizers during the movement.

Is the Barbell Good Morning safe for people with lower back issues?

Those with existing lower back problems should approach this exercise with caution or consult a professional first. The key to safety is maintaining a neutral spine throughout the movement and starting with lighter weights to master proper form before progressing.

How do I prevent rounding my back during Good Mornings?

Keep your chest up, shoulders back, and focus on hinging at the hips rather than bending at the waist. Think about pushing your hips backward while maintaining a slight bend in the knees, and only lower your torso to the point where you can maintain a flat back.

How heavy should I go with Good Mornings?

Start considerably lighter than your squat weight—around 30-40% of your squat max is a good starting point. This exercise creates significant tension with relatively modest loads, so prioritize perfect form over heavy weight to avoid injury.

How can I incorporate Good Mornings into my training program?

For strength, perform 3-5 sets of 5-8 reps using moderate weights early in your workout. For hypertrophy and endurance, try 2-3 sets of 10-15 reps with lighter weights. Include them 1-2 times weekly, typically on lower body or posterior chain focused days.