Good mornings are a powerful compound exercise that strengthens the hamstrings, glutes, lower back, and core. Often used in powerlifting, bodybuilding, and functional training, this movement enhances posterior chain development, improves posture, and boosts overall athletic performance.
Benefits of Good Mornings
- Strengthens the Posterior Chain – Targets the lower back, glutes, and hamstrings for improved power.
- Improves Hip Mobility – Enhances flexibility and movement efficiency.
- Enhances Squat & Deadlift Performance – Helps increase strength in major lifts.
- Boosts Core Stability – Engages the abs and lower back for better posture and balance.
How to Perform Good Mornings Properly
Step-by-Step Guide:
Set Up the Barbell:
Place a barbell on your upper traps, similar to a back squat.
Stand with feet shoulder-width apart.
Hinge at the Hips:
Keep a slight bend in your knees.
Push your hips back while lowering your torso forward.
Maintain a neutral spine to prevent strain on the lower back.
Lower Until Your Torso is Near Parallel:
Keep your back straight and core engaged.
Feel a stretch in your hamstrings.
Return to Standing:
Drive through your heels and extend your hips back to the starting position.
Reps and Sets for Maximum Gains
- Strength & Power: 4 sets of 6–8 reps (heavy weight)
- Hypertrophy & Muscle Growth: 3–4 sets of 8–12 reps (moderate weight)
- Endurance & Mobility: 3 sets of 12–15 reps (lighter weight)
Variations of Good Mornings
- Bodyweight Good Mornings – Perfect for beginners to learn the movement pattern.
- Dumbbell Good Mornings – Uses dumbbells instead of a barbell for better control.
- Seated Good Mornings – Increases hamstring and lower back engagement.
- Banded Good Mornings – Adds resistance using bands for dynamic strength training.
Safety Tips for Good Mornings
- Keep a Neutral Spine – Avoid rounding your lower back to prevent injury.
- Start with Light Weight – Master form before increasing resistance.
- Engage Your Core – Helps stabilize and protect your lower back.
- Control the Movement – Avoid jerking or rushing through reps.
Good mornings are an essential exercise for lower body strength, core stability, and injury prevention. Whether you’re a beginner or an advanced lifter, adding this movement to your routine will help you build a stronger, more resilient body.
Start incorporating good mornings into your workouts and unlock new levels of strength!
