What muscles does the Good Morning work?

The Good Morning primarily works your hamstrings and lower back. It also recruits your glutes as secondary movers.

What equipment do I need for the Good Morning?

You need a barbell to perform the Good Morning.

A typical prescription for the Good Morning is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

The Good Morning is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.

Exercise library · Legs

Compound movement targeting hamstrings and lower back, improving posterior chain strength and flexibility.

Also known as: Barbell Good Morning, BB Good Morning

AdvancedBarbell

The numbers

Sets

3–5

Reps

5–10

Rest

90–180 s

The play-by-play

Step 01
Load a barbell onto your upper back, similar to a squat.
Step 02
Stand with feet shoulder-width apart, knees slightly bent.
Step 03
Hinge at your hips, pushing them backward while keeping your back straight.
Step 04
Lower your torso until it's nearly parallel to the floor or a comfortable stretch is felt.
Step 05
Engage your hamstrings and glutes to reverse the movement.
Step 06
Return to the starting upright position, squeezing your glutes.

What separates good from great

Common questions

What is the Good Morning?: Compound movement targeting hamstrings and lower back, improving posterior chain strength and flexibility.
What muscles does the Good Morning work?: The Good Morning primarily works your hamstrings and lower back. It also recruits your glutes as secondary movers.
What equipment do I need for the Good Morning?: You need a barbell to perform the Good Morning.
How many sets and reps should I do for the Good Morning?: A typical prescription for the Good Morning is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Good Morning good for beginners?: The Good Morning is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.