Hamstrings
Good Morning
The Good Morning is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: spinal erectors (lower back) 24%, gluteus maximus 21% and hamstrings (biceps femoris) 21%.
Also known as: barbell good morning
How to do it
- Set a barbell in a rack at upper chest height and step under it, resting it on your upper back.
- Grip the bar just outside the shoulders, unrack it and step back with the feet hip-width.
- Unlock the knees slightly and brace the core.
- Push the hips back and hinge forward with a flat back until the torso is nearly parallel to the floor.
- Drive the hips forward to return to standing.
Tips
- Start light, the long lever makes a small load feel heavy.
- Keep the bar fixed on the back and the elbows under the bar.
Common mistakes
- Rounding the back at the bottom.
- Bending the knees deeply and squatting.
- Going deeper than the hamstrings allow.
Muscles worked by the Good Morning
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar on the back makes the lever longer for the spine (Vigotsky 2015). Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Good Morning alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Good Morning work?
Mainly the spinal erectors (lower back), gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The adductors assist.
Is the Good Morning good for beginners?
The Good Morning is rated intermediate. If you are new, learn the Band Good Morning first and build up from there.
What is a good alternative to the Good Morning?
For example the Band Good Morning, Cable Good Morning and Single Leg Good Morning. They train mostly the same muscles, some with different equipment.
How do you make the Good Morning harder?
Add weight or reps, or move on to the Single Leg Good Morning and Snatch Grip Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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