Good Morning

How to Perform the Good Morning

Set up a barbell in a squat rack at about shoulder height. Step under the bar and position it across your upper traps, similar to a high bar squat position.
Unrack the bar and step back, setting your feet at about shoulder width with a slight bend in your knees.
Brace your core hard and maintain a neutral spine with your chest up.
Initiate the movement by pushing your hips back, hinging at the hips while keeping your back straight.
Continue hinging forward until your torso is roughly parallel to the floor or until you feel a strong stretch in your hamstrings.
Reverse the movement by driving your hips forward and contracting your glutes and hamstrings to return to the starting position.
Squeeze your glutes at the top and ensure you are fully upright before beginning the next rep.

Rounding the lower back during the hinge

Maintain a neutral spine throughout by bracing your core and keeping your chest up. Reduce range of motion if needed.

Bending the knees too much, turning it into a squat

Keep only a slight bend in the knees — the movement should be a hip hinge, not a squat pattern.

Using too much weight before mastering the movement pattern

Start with just the bar or very light weight until you can maintain perfect hip hinge form through the full range of motion.

●Think of pushing your hips back toward the wall behind you rather than bending forward.
●A slight knee bend is fine, but the primary motion should be at the hip joint.
●This exercise pairs well with Romanian deadlifts and glute ham raises for complete posterior chain development.

Strength

4-5 sets of 4-6 reps at 70-80% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps at 40-50% 1RM

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