hamstrings · Barbell · Intermediate
Good Morning
The good morning is a hip hinge with the bar on your back. It loads the hamstrings and glutes in a long stretch and builds the hinge strength that carries over to deadlifts.
Why it's in a glute program: Hinge strength for the hamstrings and glutes.
How to do the good morning
- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
Form cues
- Soft knees, flat back.
- Hips back until the torso is near parallel.
- Drive the hips forward to stand.
Muscles worked
Primary: hamstrings. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the good morning
In Glute Max this exercise appears in 4 of the coach-built programs, including Glute Power Forge — 4 Day, Glute Strength Block — 4 Day, Round & Lift Blueprint — 4 Day. Every program shows the animated form guide above on the workout screen.
