The Good Morning is a powerful strength-training exercise that targets the lower back, glutes, hamstrings, and core. It’s a key movement for building posterior chain strength, improving posture, and preventing injuries.
Benefits of Good Mornings
- Strengthens the Lower Back – Reinforces spinal stability and reduces injury risk.
- Targets the Glutes & Hamstrings – Helps develop stronger, more powerful legs.
- Improves Posture & Core Stability – Engages the core to maintain proper alignment.
- Enhances Athletic Performance – Benefits movements like deadlifts, squats, and sprinting.
- Increases Hip Mobility – Encourages better hip hinge mechanics, crucial for lower-body exercises.
How to Perform Good Mornings Correctly
1. Set Up
- Stand with feet shoulder-width apart.
- Place a barbell across your upper back (or use body weight or resistance bands).
- Keep a neutral spine and tight core.
2. Hinge at the Hips
- Slowly push your hips back while keeping a slight bend in the knees.
- Lower your torso until it’s nearly parallel to the floor.
- Keep your back straight and chest up.
3. Return to Standing
- Engage your glutes and hamstrings to drive your hips forward.
- Return to an upright position while keeping the core tight.
Reps & Sets
- For Strength: 4 sets of 6–8 reps (heavier weight).
- For Muscle Growth: 3–4 sets of 8–12 reps (moderate weight).
- For Endurance & Mobility: 2–3 sets of 12–15 reps (light weight).
Common Mistakes to Avoid
❌ Rounding the Back – Keep the spine neutral to prevent strain.
❌ Bending the Knees Too Much – Focus on hip hinge movement.
❌ Lifting Too Heavy – Start light and progress gradually.
❌ Not Engaging the Core – A strong core supports better form and balance.
Who Should Do Good Mornings?
- Athletes & Powerlifters – Improves strength for squats and deadlifts.
- Beginners & Fitness Enthusiasts – Builds foundational posterior chain strength.
- Runners & Cyclists – Enhances hamstring endurance and power.
- Anyone Looking to Improve Posture – Strengthens the lower back and core.
Good Mornings are a versatile and effective exercise for developing lower body strength, stability, and injury prevention. Add them to your routine to build a stronger posterior chain and improve athletic performance!
