Warm Up Squat+Goodmorning
The warm up squat and good morning is a bodyweight combination exercise targeting the quadriceps and hamstrings. Alternating between a squat and a hip hinge pattern activates the entire lower body and prepares the posterior chain for training.
How to do it
- Stand with feet shoulder-width apart and hands clasped behind your head.
- Perform a bodyweight squat by bending your knees and lowering your hips until your thighs are parallel to the floor.
- Rise back to standing, then immediately hinge forward at the hips into a good morning, lowering your torso until it is nearly parallel to the floor.
- Return to standing and repeat the squat to begin the next cycle.
- Continue for the desired number of repetitions.
Form cues
- Keep your chest proud and core braced throughout the sequence
- Push your hips back as if closing a door with your glutes during the good morning
- Keep your knees tracking in line with your toes during the squat portion
- Move smoothly from the squat to the hinge without pausing abruptly
Breathing: Inhale as you lower into your squat and as you hinge forward into the good morning; exhale as you press back up to the starting position.
Common mistakes
- Rounding the lower back during the good morning, which places unnecessary stress on the spine
- Rushing through the transitions, leading to a loss of balance and poor muscle engagement
- Letting the knees cave inward during the squat, reducing stability in the lower body
Muscles worked
Primary: quads. Secondary: hamstrings, glutes, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 reps, rest 45 s
Lose weight
2–3 sets × 10–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or knee discomfort, ease off or choose a gentler movement.
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
Should I use this as my main workout or a warm-up?
This movement is specifically designed as a dynamic warm-up to prepare your lower body and posterior chain for heavier exercise.
What if I feel this in my lower back instead of my hamstrings?
Make sure you are hinging primarily at the hips and keeping your spine neutral rather than rounding forward as you fold.
Can I do this exercise every day?
Yes, as a bodyweight mobility drill, it is generally safe to perform daily to help loosen up stiff hips and legs.