Good Mornings 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
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Good Morning" exercise is a strength-training movement that primarily targets the glutes while also engaging the hamstrings, abs, lower back, and upper back as secondary muscle groups. This compound exercise requires a barbell, which is typically positioned across the upper back and shoulders. By hinging at the hips with a slight bend in the knees, the movement emphasizes the posterior chain, promoting improved hip mobility and overall posterior strength. Proper form is crucial to maximize benefits and avoid strain on the lower back, making core engagement and a controlled range of motion essential throughout the exercise.
How to Perform
Adjust a barbell in a squat rack so that it rests slightly below your shoulder level, ensuring the safety bars are set just above your hip height for protection.
Grip the bar evenly with both hands, step under it, and position it across your upper back, either on your traps or slightly lower for a low-bar variation, based on your comfort and preference.
Start the exercise by bending your knees slightly and pushing your hips backward while keeping your back straight and your core engaged to maintain a neutral spine.
Press evenly through your entire foot to reverse the motion, extending your hips and returning to an upright position.
Repeat the movement for your chosen number of reps, ensuring you maintain proper form to target the muscles effectively and avoid injury.
★ 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
The range of motion during this exercise depends heavily on your mobility and your ability to keep your spine in a neutral alignment throughout the movement. Adjust the depth accordingly to maintain proper form.
Consider experimenting with a thumbless grip (also known as a "false grip"), as this can reduce strain on the wrists and elbows for some individuals.
Neck positioning can vary based on personal anatomy and biomechanics. While some may prefer keeping the chin tucked for a neutral neck alignment, others might benefit from looking slightly upward.
For those with a naturally extended posture (common in athletes), tucking the chin can help maintain better spinal alignment. Conversely, individuals with a tendency toward flexion, especially in the upper back, may find that looking slightly upward encourages more spinal extension.
Test both neck positions to determine which feels more comfortable and effective for your unique structure and movement patterns.
Although your weight may shift slightly toward your heels as you hinge, it's crucial to distribute it evenly across your entire foot. Avoid lifting your toes by focusing on three points of contact: the ball of the big toe, the ball of the little toe, and the heel.
Prioritize maintaining control and stability throughout the movement to maximize effectiveness and reduce the risk of injury.
How Not to Perform
Avoid Rounding Your Back
Do not let your spine curve or hunch forward during the movement. This can strain your lower back and shift the emphasis away from the glutes and hamstrings. Focus on maintaining a neutral spine by engaging your core throughout.
Do Not Lock Your Knees
Avoid keeping your knees fully locked or stiff. A slight bend in the knees helps protect your joints and allows proper hip hinging, targeting the glutes effectively.
Don’t Shift All Weight to Your Heels
While hinging, avoid placing excessive weight on your heels alone. Instead, maintain even pressure across your whole foot, including the big toe, little toe, and heel, to ensure stability and balance.
Avoid Using Too Much Weight Too Soon
Do not prioritize heavy loads over proper form. Lifting too much weight before mastering the technique can lead to poor mechanics and increase the risk of injury. Start light and gradually increase as your form improves.
Do Not Rush the Movement
Avoid performing the exercise too quickly or without control. This reduces tension on the target muscles and increases the chance of losing balance or misaligning your posture. Focus on slow, deliberate movements.
Don’t Hyperextend at the Top
Refrain from overextending your back or thrusting your hips excessively forward when returning to the starting position. This can strain your lower back. Stop when your torso is upright, and the hips are fully extended.
Avoid Letting the Barbell Rest on Your Neck
Do not place the bar too high on your neck. This can cause discomfort or injury. Position it securely across your upper back or traps for better support and control.
Don’t Forget to Warm Up
Skipping a proper warm-up can lead to stiffness and increase the risk of injury. Include dynamic stretches and mobility exercises for your hips, hamstrings, and lower back before performing the exercise.
Avoid Overarching Your Lower Back
Do not let your lower back arch excessively, as this can lead to strain or injury. Engage your core and keep your pelvis neutral to protect your spine.
Don’t Neglect Breathing Technique
Avoid holding your breath during the movement. Inhale deeply before hinging and exhale as you return to the starting position to maintain stability and reduce tension.
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.
