Good Morning
HamstringsBarbellAdvanced
A strict hip hinge for hamstrings and lower back that demands humility.
Muscle worked
Hamstrings, Glutes
Equipment
Barbell
Difficulty
Advanced
Time per set
30-60s
How to perform
Step by step, every rep
01
Set bar on upper back
Use a squat-style rack position with feet hip width and knees soft.
02
Brace hard
Take a belly breath and lock ribs over pelvis.
03
Hinge back
Push hips back while torso folds forward and spine stays neutral.
04
Drive hips through
Stand by squeezing glutes and hamstrings, not by yanking the chest up.
Common mistakes
Avoid these
✕
Going too heavy
This lift punishes ego quickly. Fix: Start light and build slowly.
✕
Squatting down
It stops training the hinge. Fix: Keep knees softly bent and push hips back.
✕
Rounding the back
The spine takes load instead of posterior chain. Fix: Limit range to where your back stays flat.
Progressions
Scale it up or down
Make it easier
- Romanian deadlift
- Banded good morning
- Dowel hip hinge
Make it harder
- Paused good morning
- Safety bar good morning
- Tempo good morning
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-5 | 3-6 | 2-3 min | Heavy but crisp. Stop before form changes. |
| Build Muscle | 3-4 | 6-10 | 90-120s | Challenging. Keep 1-2 reps in reserve. |
| Build Endurance | 2-3 | 10-15 | 60-90s | Moderate. Clean reps, no rushing. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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