Exercise guide
Kettlebell Good Morning
- Intermediate
- Compound
- Rep-based
- Back
- Lower legs
- Upper legs
The Kettlebell Good Morning is a powerful posterior chain exercise that targets the hamstrings and glutes while strengthening the spinal erectors through a controlled hip hinge. By placing the load high on the torso, it increases the lever arm, demanding significant core stability and back strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Hold the kettlebell by the horns and pull it tight against your upper chest, just below the chin, or carefully rest it on your upper traps.
- Pull your shoulder blades back and down to create a 'shelf' and engage your lats.
- Brace your core as if you are about to be punched in the stomach.
How to do it
- Inhale and initiate the movement by pushing your hips straight back, keeping your shins vertical.
- Lower your torso until it is nearly parallel to the floor or until you feel a strong stretch in your hamstrings, maintaining a flat back.
- Exhale and drive your hips forward to return to the standing position, focusing on using your hamstrings to pull you up.
- Squeeze your glutes hard at the top of the movement without overextending your lower back.
Form checklist
- Maintain a neutral spine from head to tailbone; do not let your back round.
- Keep the kettlebell glued to your body to prevent the weight from pulling you forward.
- Ensure the movement is a horizontal hip shift, not a vertical squat.
- Keep your weight distributed through your heels and mid-foot.
Pro tips
- Think about 'closing a car door with your glutes' to ensure you are hinging deeply enough.
- Maintain a slight 'soft knee' throughout the movement; locking the knees shifts tension away from the hamstrings and onto the joints.
Make it harder
- Perform the exercise in a staggered 'B-stance' to emphasize one leg at a time.
- Add a 3-second pause at the bottom of the hinge to increase time under tension in the lengthened position.
Frequently asked
- What muscles does the kettlebell good morning work?
- The kettlebell good morning primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.
- What equipment do you need for the kettlebell good morning?
- The kettlebell good morning uses kettlebell.
- Is the kettlebell good morning good for beginners?
- The kettlebell good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius