Good Morning
The good morning is a barbell hip hinge exercise that targets the lower back and hamstrings. The movement closely mimics a bow, challenging posterior chain strength and spinal erector endurance.
How to do it
- Stand with feet shoulder-width apart and position a barbell across your upper traps.
- Hinge at the hips and push them back while lowering your torso toward the floor, maintaining a neutral spine.
- Lower until your torso is roughly parallel to the floor or until you feel a strong stretch in your hamstrings.
- Reverse the movement by driving your hips forward to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and spine neutral.
- Initiate the movement by pushing your hips straight back.
- Maintain a soft bend in your knees throughout.
- Stop hinging once your torso is parallel to the floor or your hamstrings feel a deep stretch.
Breathing: Inhale deeply to brace your core as you hinge forward, and exhale as you drive your hips forward to return to standing.
Common mistakes
- Rounding the lower back, which places unnecessary shear stress on your spine.
- Bending the knees too much so it turns into a squat instead of a hip hinge.
- Using too much weight too soon, which compromises your form and balance.
Muscles worked
Primary: lower back. Secondary: hamstrings, glutes, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back discomfort, ease off and choose a gentler bodyweight hinge option.
- Check with a professional if you feel sharp pain or loss of balance while loaded.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel tension and a stretch in your hamstrings and glutes, along with light muscular engagement in your lower back to keep your spine stable.
Is the good morning safe for beginners?
It requires good body awareness and core bracing. Beginners should start with bodyweight or resistance band variations before trying a barbell.
How heavy should the barbell be?
Start very light, even just an empty barbell, to master the hinge pattern safely before adding any plates.