Bent-Knee Good Morning

Glutes, HamstringsBarbell

A staple movement for building your hamstrings and glutes. Soft knees reduce hamstring tension, letting you safely maintain a neutral spine.

How to do it

1Rest the barbell across your upper traps and stand straight with feet shoulder-width apart.

2Soften your knees slightly and keep this knee angle locked throughout the set.

3Push your hips back and hinge forward from your hips until your torso is parallel to the floor or as flexibility allows.

4Pause briefly at the bottom, feeling a stretch in your hamstrings and glutes.

5Drive your hips forward and squeeze your glutes to stand back up.

Common mistakes

Rounding your back during the hinge places dangerous stress on your lower spine.

Turning the hinge into a squat by bending your knees shifts focus away from the hamstrings and onto the quads.

Looking up or cranking your head back strains your neck.

Breathing

Inhale as you hinge forward and exhale as you drive back up to vertical.

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.