Seated 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
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Seated Good Mornings are an effective exercise that primarily targets the glutes while also engaging the abs, hamstrings, lower back, and upper back. To perform the exercise, sit on a bench or seat with a barbell placed across the back of your shoulders. With a straight back, hinge at the hips to lower your torso forward, keeping your chest up and knees slightly bent. Then, return to the starting position by driving through your hips and engaging your glutes. This movement helps strengthen the posterior chain, improving hip extension and overall stability, while the barbell adds resistance to increase intensity and muscle activation.
How to Perform
Start by positioning a barbell on a rack, just below shoulder height, while sitting on a bench. Adjust the safety bars so that they are slightly above hip level to ensure safety during the movement.
Place your hands evenly on the bar, then slide under it, ensuring it rests comfortably on your upper traps. For a low-bar variation, position the bar slightly lower on your back, if preferred.
Initiate the movement by hinging at the hips, allowing your torso to lean forward. Make sure to maintain a neutral spine throughout, avoiding any rounding of the back.
As you return to the starting position, push through your entire foot, focusing on extending your hips fully to engage the glutes.
Continue for the intended number of repetitions, keeping the movement controlled and steady, ensuring proper form to maximize muscle activation and prevent injury.
Tips
The range of motion during the exercise is influenced by your flexibility and your ability to maintain a neutral spine. The deeper you can go while keeping good form, the better the exercise will target your muscles.
Consider trying a "false" or thumbless grip, as it may help alleviate strain on your wrists and elbows, especially for individuals prone to discomfort in these areas.
Focus on distributing your weight evenly across the entire foot. Ensure there is contact at three key points: the big toe, little toe, and heel. This helps maintain stability throughout the movement.
The position of your neck is personal, and different approaches may work better depending on your body. Some people prefer to keep their neck neutral, tucking the chin slightly, while others feel more comfortable looking slightly upwards. Consider the following:
If you tend to have a more extended posture (often due to an athletic background), tucking your chin may help you maintain a neutral position throughout the movement.
On the other hand, if you naturally tend to flex forward, particularly in your upper back (thoracic spine), looking up slightly may promote better extension and reduce strain.
Try both neck positions and see which one feels most natural and effective based on your unique body structure and movement patterns.
As you hinge forward, your weight will naturally shift toward your heels. However, it's crucial to keep the weight evenly distributed across your entire foot, preventing your toes from rising off the ground. Maintain balance by focusing on the three points of contact: big toe, little toe, and heel.
How Not to Perform
Avoid Rounding Your Back: Never allow your spine to round during the movement, especially in the lower back. This can lead to unnecessary strain and increase the risk of injury. Always maintain a neutral spine by keeping your chest up and shoulders back.
Don’t Use Momentum: Avoid jerking or swinging your body to move the weight. This reduces the effectiveness of the exercise and can lead to muscle strain. Focus on slow, controlled movements to target the glutes and hamstrings properly.
Don’t Overextend Your Range of Motion: Going too deep into the hinge without maintaining proper form can lead to excessive stress on the lower back. Only go as low as you can while keeping a neutral spine and engaging the target muscles.
Don’t Let Your Knees Lock: Keeping your knees locked can place unnecessary tension on your joints. Always maintain a slight bend in your knees to allow for proper movement and reduce the risk of injury.
Avoid Shifting Weight to Your Toes: As you hinge forward, avoid letting your weight shift onto your toes. This can throw off your balance and reduce the focus on your glutes. Keep the weight evenly distributed across your whole foot, with special attention to maintaining contact at the big toe, little toe, and heel.
Don’t Look Too Far Up or Down: Keep your neck in a neutral position to avoid straining it. Looking up or down too excessively can cause misalignment in the spine, reducing the effectiveness of the exercise and increasing the risk of neck strain.
Don’t Rush the Movement: Perform the exercise at a steady pace to avoid wasting energy. Rushing through the movement will prevent you from properly engaging the target muscles and increase the risk of form breakdown.
Don’t Allow the Bar to Roll or Shift: Ensure that the barbell remains securely positioned across your traps (or slightly lower for a low-bar version) throughout the movement. Allowing the bar to roll or shift can cause discomfort and disrupt your form.
Don’t Arch Your Lower Back: Be cautious not to arch your lower back excessively when coming back to the starting position. This can cause strain on the lumbar spine. Focus on pushing through your hips and driving the movement with your glutes.
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.