Good mornings are a powerful strength-training exercise designed to target your hamstrings, glutes, and lower back. This movement mimics the act of bowing forward while maintaining a strong core, making it a great way to improve hip hinge mechanics, enhance flexibility, and build overall strength.
Why Do Good Mornings?
Strengthens the Posterior Chain
- Engages the hamstrings, glutes, and lower back, improving overall strength and stability.
Improves Hip Mobility
- Reinforces proper hip hinge movement, benefiting exercises like deadlifts and squats.
Enhances Athletic Performance
- Boosts explosive power for running, jumping, and weightlifting.
Supports Lower Back Health
- Strengthens spinal stabilizers, reducing the risk of lower back injuries.
Increases Hamstring Flexibility
- Stretches and strengthens the hamstrings simultaneously, improving range of motion.
How to Perform Good Mornings Properly
1. Starting Position
- Stand with feet hip-width apart.
- Place a barbell across your upper back or hold a resistance band behind your shoulders.
- Keep your chest up, core braced, and shoulders back.
2. Hip Hinge Movement
- Push your hips back while maintaining a slight bend in your knees.
- Lower your torso until it is nearly parallel to the floor (or as far as mobility allows).
- Keep your back straight and avoid rounding your spine.
3. Return to Standing
- Engage your glutes and hamstrings to drive your torso back to the starting position.
- Maintain control and avoid jerky movements.
Common Mistakes to Avoid
- Rounding the Back → Keep your spine neutral to prevent strain.
- Bending the Knees Too Much → Focus on hinging at the hips rather than squatting.
- Using Excessive Weight → Start with light resistance to master form before progressing.
- Rushing the Movement → Perform slowly and with control for maximum effectiveness.
Variations of Good Mornings
- Bodyweight Good Mornings – A great beginner-friendly option.
- Barbell Good Mornings – Adds resistance for strength training.
- Seated Good Mornings – Focuses on lower back activation.
- Resistance Band Good Mornings – Provides controlled resistance with less joint impact.
- Single-Leg Good Mornings – Improves balance and unilateral strength.
How to Incorporate Good Mornings Into Your Workout
Beginner:
- Bodyweight Good Mornings – 3 sets of 12 reps
Intermediate:
- Barbell Good Mornings – 3 sets of 8–10 reps
Advanced:
- Heavy Barbell Good Mornings – 4 sets of 6–8 reps
- Superset with Romanian Deadlifts for a complete posterior chain workout.
Final Tips
- Warm up before starting to activate your hamstrings and lower back.
- Start light and focus on form before increasing weight.
- Pair good mornings with deadlifts and squats for a well-rounded strength routine.
Good mornings are a game-changing exercise for building lower-body strength, improving posture, and preventing injuries. Add them to your training routine and feel the difference!
