Bodyweight Good Morning

Hamstrings, Glutes, Lower BackBodyweight

A bodyweight hinge movement targeting the hamstrings, glutes, and lower back. It teaches proper hip-hinge mechanics while maintaining a neutral spine.

How to do it

1Stand tall with feet shoulder-width apart, hands behind your head or crossed over your chest.

2Slightly bend your knees and lock that angle in place.

3Hinge at your hips, pushing your butt back, and lower your torso until it's parallel to the floor or as far as mobility allows.

4Pause for a second at the bottom while keeping a neutral spine.

5Squeeze your glutes and drive your hips forward to return to the standing position.

Common mistakes

Rounding the upper or lower back, putting unwanted stress on the spine.

Turning the hinge into a squat by bending the knees too much.

Craning your neck back, straining the neck muscles.

Breathing

Inhale as you hinge forward; exhale as you drive your hips through to stand up.

Make it harder or easier

To scale down, reduce your range of motion. To progress, extend your arms straight overhead in line with your torso.

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.