Barbell Stiff Leg Good Morning

Muscles worked

Setup

1. Position a barbell across your upper traps, creating a stable shelf by pulling your shoulder blades together.
2. Stand with feet shoulder-width apart and maintain a 'stiff' leg position with a very slight, fixed bend in the knees.
3. Brace your core and maintain a neutral gaze to align your spine.

How to do it

1. Inhale and initiate the movement by pushing your hips straight back as far as possible while keeping your back perfectly flat.
2. Lower your torso until it is nearly parallel to the floor or until you feel a maximum stretch in your hamstrings.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with the hamstrings and glutes.
4. Maintain a controlled tempo, taking roughly 3 seconds for the descent and 1 second for the ascent.

Form checklist

• Keep the spine neutral; do not allow the lower back to round or the neck to crane upward.
• Ensure the movement is a horizontal hip shift rather than a vertical squatting motion.
• Keep your weight centered over your heels and mid-foot to maintain balance.
• Stop the descent immediately if you feel your form breaking or your back rounding.

Pro tips

• Visualize pushing your glutes toward a wall behind you to maximize the stretch on the hamstrings.
• Keep the barbell pulled tight into your traps to prevent the load from pulling your torso out of alignment.
• Focus on the mind-muscle connection by 'pulling' the floor toward you with your heels as you rise.

Make it harder

• Incorporate a 2-second pause at the bottom of the range of motion to increase time under tension.
• Use a 'deficit' by standing on a small platform to increase the range of motion, provided you have the flexibility.

Frequently asked

What muscles does the barbell stiff leg good morning work?

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

What equipment do you need for the barbell stiff leg good morning?

The barbell stiff leg good morning uses barbell and weight plate.

Is the barbell stiff leg good morning good for beginners?

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

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• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius