Chair-Assisted Good Morning

Hamstrings, Glutes, Lower BackChair

Hinge at the hips with chair support to master hip mechanics, stretch your hamstrings, and protect your lower back.

How to do it

1Face a chair with feet hip-width apart and knees slightly soft.

2Place your hands lightly on the chair back or seat for gentle balance support.

3Push your hips back with a flat back until you feel a stretch in your hamstrings.

4Pause briefly at the bottom without rounding your lower back.

5Drive through your glutes and hamstrings to return to standing.

Common mistakes

Rounding your lower back, creating harmful strain on your spine.

Bending your knees too much into a squat, losing tension on the hamstrings.

Pressing down heavily on the chair, taking the workload off your legs.

Breathing

Inhale as you hinge forward, and exhale as you return upright.

Make it harder or easier

To make it easier, reduce your depth and bend your knees slightly more. To make it harder, touch the chair with just your fingertips or pause at the bottom for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.