Barbell Good Morning

Muscles worked

Setup

1. Set the barbell in a rack at mid-chest height and step under it, resting the bar across your upper traps or rear deltoids.
2. Grip the bar firmly with hands slightly wider than shoulder-width and pull your shoulder blades together to create a stable shelf.
3. Step back from the rack and set your feet hip-width apart with a slight bend in the knees.

How to do it

1. Inhale and brace your core, then initiate the movement by pushing your hips back as far as possible while keeping your shins nearly vertical.
2. Lower your torso with a controlled 3-second tempo until it is nearly parallel to the floor or until you feel a maximum stretch in your hamstrings.
3. Exhale as you drive your hips forward to return to the starting position, focusing on pulling with the hamstrings.
4. Squeeze your glutes hard at the top of the movement without overextending your lower back.

Form checklist

• Maintain a neutral spine throughout the entire range of motion; do not allow the lower back to round.
• Keep the knees 'soft' but static; the movement should come from the hips, not by bending the knees further.
• Keep the bar glued to your upper back to prevent it from rolling toward your neck.
• Ensure your weight remains distributed through the mid-foot and heels, not shifting onto the toes.

Pro tips

• Think about 'pushing the wall away with your glutes' to ensure you are hinging horizontally rather than just leaning forward.
• Maintain a 'proud chest' and keep your elbows pulled down and back to keep the thoracic spine engaged and stable.

Make it harder

• Incorporate a 2-second pause at the bottom of the hinge to increase time under tension and remove elastic momentum.
• Perform the movement with a 'Stance' variation, such as a wide sumo stance, to increase adductor involvement.

Frequently asked

What muscles does the barbell good morning work?

The barbell good morning primarily targets the glutes and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the barbell good morning?

The barbell good morning uses barbell.

Is the barbell good morning good for beginners?

The barbell good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bent Over Knee RotationBeginner · erector spinae, glutes, and hamstrings
• Bodyweight Good MorningBeginner · glutes and hamstrings
• Dumbbell Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• PVC Hip HingeIntermediate · glutes and hamstrings