VARIATIONS
- Band Good MorningOn the backFacing awayBandedHamstrings · Resistance Band
- Kettlebell Good MorningGobletHamstrings · Glutes · Kettlebell
- Cable Pull ThroughGlutes · Cable Machine
- 45 Degree Weighted HyperextensionLower Back · Back · Hyperextension Bench · Weight Plate
- Barbell Romanian DeadliftHamstrings · Barbell
- Kneeling Good MorningHamstrings · Glutes · Barbell · Squat Rack
- Single-Leg Good MorningHamstrings · Glutes
- Single Leg Romanian DeadliftHamstrings
Bodyweight Good Morning
Hands place behind the head or across the chest.
This exercise strengthens the lower back and hamstrings by training the hip hinge pattern without external load. It builds posterior chain endurance and improves spinal stability.
HOW TO DO IT
- Stand with feet shoulder-width apart and toes pointing forward.
- Place hands behind your head or across your chest.
- Keep your knees slightly bent and back completely flat.
- Hinge at the hips to lower your torso until parallel.
- Drive your hips forward to return to the starting position.
COMMON MISTAKES
- Rounding the lower back during the descent.
- Squatting by bending the knees too much.
- Hyperextending the spine at the top of the movement.
TIPS
- Push your hips back as if closing a car door.
- Keep your chest proud throughout the entire movement.
- Feel the stretch primarily in your hamstrings, not your spine.
SAFETY
- Stop immediately if you feel sharp pain in the lower back.
DETAILS
- Muscles
- Lower BackBack
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Good morning
- Arms
- Both
- Legs
- Both
- Legs straight or bent
- Bent knees
- Hand orientation
- Neutral (palms facing each other)
- Hand placement
- Flat palms
- Torso lean
- Flat, parallel to the floor
- Body position
- Standing
- Stance
- Shoulder-width
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