Good Morning Advanced
Good morning advanced is a deeper and more demanding variation of the good morning, targeting the hamstrings and lower back. The increased range of motion and pause at the bottom maximizes hamstring stretch and strengthens the spinal erectors.
How to do it
- Stand with your feet shoulder-width apart and hands behind your head.
- Hinge aggressively forward at the hips, lowering your torso well past parallel to the floor.
- Pause at the lowest point and hold for 2-3 seconds, feeling the deep hamstring stretch.
- Drive your hips forward powerfully to return to the upright position.
- Repeat with a controlled tempo for the desired number of repetitions.
Form cues
- Keep your hands locked behind your head
- Hinge deeply back at your hips
- Hold the bottom stretch for two to three seconds
- Drive your hips forward to stand back up
Breathing: Inhale deeply as you hinge forward slowly, hold your breath slightly during the pause at the bottom, and exhale firmly as you drive your hips up.
Common mistakes
- Rounding your lower back during the hinge, which places unnecessary strain on your spine
- Rushing through the bottom pause, missing out on the full hamstring stretch
- Bending your knees too much, turning the movement into a squat instead of a hip hinge
Muscles worked
Primary: hamstrings. Secondary: lower back, glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps with a deliberate pause, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler hinging option.
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 a strong stretch in your hamstrings at the bottom and engagement in your lower back and glutes as you return to standing.
Is this safe for beginners?
This advanced variation requires good hamstring flexibility and core control. Beginners should start with simpler hinge movements before trying this version.
How often can I do this?
Two to three times per week with at least one rest day between sessions is plenty for recovery.