Seated Good Morning (chair)

Hamstrings, Glutes, Lower BackChair, (Optional) Dowel

A seated hip-hinge variation that builds back, glute, and hamstring control with minimal axial loading on the spine. Performed bodyweight or with a stick.

How to do it

1Sit on the edge of a sturdy chair with feet flat and slightly wider than hip-width.

2Place your hands behind your head or hold a wooden dowel across your shoulders.

3Sit up tall and maintain a neutral spine.

4Hinge forward at the hips, keeping your back flat.

5Lower to a comfortable depth, then drive back up using your back and glutes.

Common mistakes

Rounding your back as you lean forward — places harmful stress on your spinal discs.

Dropping down too fast — loses tension in your core and spinal stabilizers.

Letting your feet or heels lift — compromises stability and control.

Breathing

Inhale as you hinge forward; exhale as you drive back up.

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.