What Is the Good Morning Exercise?
Discover how the good morning exercise strengthens your posterior chain, improves hip mobility, and supports core stability. A staple in U.S. strength training routines.
The good morning exercise is a foundational movement in strength training that targets the posterior chain—primarily the hamstrings, glutes, and lower back. Named for its resemblance to the act of bowing forward like you're saying "good morning," this compound lift is especially popular in powerlifting, CrossFit, and rehabilitation routines.
When performed correctly, it offers a range of functional and strength-building benefits.
Top Benefits of the Good Morning Exercise
1. Strengthens the Posterior Chain
Good mornings directly engage the hamstrings, glutes, and spinal erectors, which are essential for athletic performance, posture, and heavy lifts like deadlifts and squats.
2. Enhances Hip Hinge Mechanics
It reinforces proper hip hinge technique, which is crucial for avoiding lower back injuries and improving form in compound movements.
3. Builds Lower Back Stability
This movement strengthens the muscles surrounding the spine, helping to preventlower back pain and improve posture over time.
4. Improves Flexibility and Mobility
As a dynamic stretch under tension, good mornings promote hip flexibility and hamstring mobility, both of which are vital for lifting and daily movement.
5. Supports Injury Prevention
By targeting commonly underused or weak muscle groups, this exercise can help reduce the risk of lower back strain, hamstring pulls, and hip imbalances.
Variations of the Good Morning Exercise
Barbell Good Morning: Most common variation for strength
Bodyweight or Banded Good Morning: Ideal for beginners or mobility work
Seated Good Morning: Used for isolation and rehab
Safety Bar Good Morning: Adds comfort and back support during training
Tips for Safe and Effective Form
Keep a neutral spine and avoid rounding the back
Initiate the movement by pushing the hips backward
Start with light weights and increase gradually
Engage the core and glutes throughout the lift
Who Should Use This Exercise?
Good mornings are beneficial for:
Strength athletes and lifters
Individuals recovering from low back injuries (under guidance)
Fitness enthusiasts aiming for posterior chain development
Anyone with sedentary posture issues