Barbell Seated Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Seated Good Morning is a compound hip-hinge exercise primarily targeting the glutes, with the hamstrings acting as a significant secondary muscle. Performed with a barbell placed across the upper back, just below the neck, this movement emphasizes controlled forward bending at the hips while keeping the back straight and core engaged. As you hinge forward, the glutes and hamstrings lengthen under tension, and returning to the upright position strengthens these muscles while improving hip mobility and posterior chain stability. This exercise is highly effective for developing lower-body strength, enhancing hip hinge mechanics, and supporting overall posterior chain performance.
How to Perform
Position a barbell securely on your upper back, just beneath the base of your neck, and grip it with hands slightly wider than shoulder width to maintain balance and control.
Engage your core and keep your spine neutral, avoiding any rounding of the back, while preparing to hinge at the hips.
Begin the movement by bending forward slowly from the hips, allowing your torso to lower toward a nearly horizontal position, while keeping your knees slightly bent and your back stable.
Hold the lowered position briefly, feeling the stretch in your glutes and hamstrings, without compromising spinal alignment.
Gradually return to an upright stance by driving your hips forward and contracting your glutes, maintaining a tight core and straight back throughout the lift.
Repeat for the intended number of repetitions, ensuring smooth, controlled movements, and avoid jerking or overextending at any point.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move with Control: Perform each repetition deliberately, avoiding any sudden or jerky motions. Focus on smooth, controlled bending and returning to the upright position, keeping your core tight and spine neutral throughout.
Engage Your Core: As you hinge forward at the hips, maintain tension in your abdominal muscles to protect your lower back and ensure the glutes and hamstrings are effectively targeted.
Use Proper Weight Placement: Position the barbell on the upper part of your back, resting on your shoulders, not your neck. This ensures comfort and safety while performing the exercise.
Choose an Appropriate Load: Select a weight that allows you to maintain correct form from start to finish. Prioritize technique over heavy lifting to prevent strain and maximize the engagement of target muscles.
How Not to Perform
Do Not Round Your Back: Avoid letting your spine curve forward as you hinge at the hips. Rounding the back shifts tension away from the glutes and hamstrings and increases the risk of lower back injury.
Do Not Use Excessive Weight: Lifting too heavy can force you to cheat the movement with momentum or compromise your form. Always prioritize proper form over heavy loading.
Do Not Lean Too Far Forward: Going beyond a safe range of motion can strain the lower back and hamstrings. Stop when your torso is near parallel to the floor.
Do Not Lock or Hyperextend Knees: Keep a slight bend in the knees; locking them transfers stress to your joints rather than your target muscles.
Do Not Use Momentum: Swinging the torso or jerking the bar to rise wastes energy and reduces glute and hamstring activation. Focus on slow, controlled movement.
Do Not Let the Bar Rest on Your Neck: Position the bar securely on your upper back/shoulders. Placing it on the neck can cause discomfort or injury.
Do Not Neglect Core Engagement: Failing to keep your abs tight can lead to lower-back strain and less effective targeting of the glutes.
Do Not Rush Repetitions: Moving too quickly decreases muscle tension and reduces the effectiveness of the exercise. Each rep should be deliberate and controlled.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
