Seated Good Morning (bench)

Hamstrings, Glutes, Lower BackBench (Optional: Light Barbell/Dumbbell)

Seated forward hinge on a bench. Seating fixes the pelvis in place, safely targeting the spinal erectors and glutes.

How to do it

1Sit on the edge of the bench with feet flat, shoulder-width apart, and back tall.

2Cross your arms over your chest or place hands behind your head, keeping your chest open.

3Inhale, keep a neutral lumbar curve, and hinge your torso forward at the hips.

4Lower to a comfortable depth, feeling your back muscles and hamstrings stretch.

5Exhale and smoothly drive back up to the starting upright position.

Common mistakes

Rounding your thoracic or lumbar spine transfers dangerous strain onto your spinal discs.

Hinging down too fast can cause lower back strains.

Pulling your head and neck forward creates unnecessary cervical tension.

Breathing

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

Make it harder or easier

To lighten the load, reduce your range of motion. To increase difficulty, hold a dumbbell at your chest or a light barbell on your shoulders.

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.