Good Morning

Hamstrings, glutes, lower backBarbell

The good morning is a barbell hip-hinge exercise targeting the hamstrings, glutes, and spinal erectors. It trains proper hip-hinge mechanics and strengthens the posterior chain.

How to do it

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

2Soften your knees slightly and keep that knee angle fixed throughout the set.

3Hinge forward at your hips, pushing your butt back while maintaining a neutral spine.

4Lower your torso until it is nearly parallel to the floor or hamstring tension caps your depth.

5Drive your hips forward, squeezing glutes and hamstrings to return to the starting position.

Common mistakes

Rounding your back as you hinge forward, placing high spinal loads on your lower back.

Bending your knees too much during the hinge, turning it into a squat and unweighting hamstrings.

Jerking out of the bottom position, risking hamstring strains.

Breathing

Inhale as you hinge forward and lower your torso; exhale as you extend your hips to stand up tall.

Make it harder or easier

To scale down, practice the hinge using a PVC pipe or a resistance band.

To scale up, load a barbell with moderate weight while strictly holding neutral spinal alignment.

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.