Seated Good Morning On Chair

Muscles worked

Setup

1. Sit on the edge of a stable chair or step with your feet planted firmly on the floor, wider than shoulder-width apart.
2. Point your toes slightly outward and ensure your shins are vertical.
3. Place your hands behind your head (fingertips touching) or cross them over your chest.
4. Sit tall with a neutral spine, pulling your shoulder blades back and engaging your core.

How to do it

1. Inhale and slowly hinge forward from the hips, keeping your chest up and back perfectly flat.
2. Lower your torso toward your thighs until you feel a significant stretch in your glutes or until your torso is nearly parallel to the floor.
3. Exhale and drive through your heels, squeezing your glutes to return to the upright starting position.
4. Maintain a controlled tempo, taking 2-3 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep your spine neutral; do not allow your lower or upper back to round.
• Ensure the movement occurs at the hip joint, not the waist.
• Keep your gaze slightly forward to maintain a neutral neck position.
• Keep your feet flat and knees pushed out in line with your toes throughout the set.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pushing your sit-bones back into the chair as you lean forward.
• Pause for one second at the bottom of the movement to maximize the eccentric stretch on the glutes.

Make it harder

• Hold a light weight or a water bottle against your chest to increase the resistance.
• Perform the movement with your hands reaching straight overhead to increase the lever length and core demand.

Frequently asked

What muscles does the seated good morning on chair work?

The seated good morning on chair primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the seated good morning on chair?

The seated good morning on chair requires no equipment — just your body weight.

Is the seated good morning on chair good for beginners?

Yes. The seated good morning on chair is a beginner-friendly movement and a strong foundation to build on.

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