Good Morning Barbell
The barbell good morning is a compound exercise targeting the lower back and hamstrings. By hinging at the hips under a barbell load, it strengthens the entire posterior chain and improves hip hinge mechanics essential for deadlifts and squats.
How to do it
- Place a barbell across your upper traps as if performing a back squat and stand with feet shoulder-width apart.
- With your knees slightly bent, hinge forward at the hips, pushing them back as you lower your torso.
- Continue lowering until your torso is approximately parallel to the floor or until you feel a strong stretch in your hamstrings.
- Pause at the bottom, then drive your hips forward to return to the upright starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your knees throughout the movement.
- Push your hips back as if trying to touch a wall behind you.
- Maintain a neutral spine and a proud chest.
- Pause when your torso is parallel to the floor or your hamstrings feel stretched.
- Drive your hips forward to return to standing.
Breathing: Inhale deeply and brace your core before you begin hinging forward, then exhale as you push your hips forward to return to the starting position.
Common mistakes
- Rounding the lower back, which places excessive stress on the spine instead of the hips.
- Bending the knees too much, turning the exercise into a squat rather than a hip hinge.
- Going too heavy too soon, which compromises form and increases injury risk.
- Looking up or craning the neck, which pulls the upper spine out of alignment.
Muscles worked
Primary: lower back. Secondary: glutes, upper legs, traps.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60-90 s
Lose weight
3 sets x 10-12 reps, rest 60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, ease off and stop immediately.
- If you have a history of back discomfort, check with a professional before adding weighted barbell hinges.
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 the good morning barbell?
You should feel it working your hamstrings and your lower back muscles. If you feel sharp pain in your spine, stop immediately and check your form.
How heavy should the barbell be?
Start with just an empty barbell or light weight. Because the barbell is on your back, even light weights feel challenging until you master the hip hinge.
Can I do this instead of deadlifts?
It is a great accessory exercise that strengthens similar muscles, but it loads the spine differently. Many people use it alongside deadlifts rather than replacing them.