Stiff Leg Barbell Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lower Back
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Barbell
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Stiff Leg Barbell Good Morning is a strength exercise performed with a barbell that primarily targets the lower back while also engaging the glutes and hamstrings. The movement involves holding a barbell across the upper back, keeping the legs mostly straight, and hinging forward at the hips while maintaining a neutral spine, then returning to the upright position. This exercise emphasizes hip hinge mechanics, improves posterior chain strength, and enhances lower back stability and flexibility, making it effective for developing overall posterior chain power and resilience.
How to Perform
Position a squat rack so the barbell rests at a height that allows you to comfortably step underneath it. Load the bar with your desired weight and carefully position it across the upper part of your back, just below the neck.
Grip the bar firmly with both hands, then lift it off the rack by pressing through your legs while simultaneously straightening your torso. Step back from the rack and place your feet about shoulder-width apart with a medium stance. Keep your chest lifted, back straight, and gaze forward to maintain balance—this is your starting position.
With your legs mostly fixed, hinge at the hips to lower your torso forward while inhaling, keeping a controlled motion. Continue until your torso is roughly parallel to the floor, feeling a stretch in your hamstrings and glutes while keeping your lower back engaged.
Exhale as you slowly lift your torso back to the upright starting position, driving the movement through your hips rather than your lower back. Maintain a tight core throughout the motion to protect your spine.
Repeat the movement for the desired number of repetitions, ensuring smooth and controlled execution, and avoid jerking or rounding your back at any point.
Focus on a strong hip hinge, steady breathing, and proper posture to maximize engagement of the lower back, hamstrings, and glutes while minimizing risk of 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
Keep a neutral spine at all times to protect your lower back.
Engage your core before starting the movement to stabilize your torso.
Use a moderate weight that allows controlled motion without compromising form.
Focus on hinging at the hips rather than bending the knees excessively.
Maintain a slight bend in the knees to reduce strain on the hamstrings.
Keep your chest lifted and shoulders back to prevent rounding of the upper back.
Move slowly and deliberately to maximize muscle engagement and safety.
Avoid bouncing at the bottom of the movement to protect your lower back.
Ensure your gaze stays forward to help maintain balance and posture.
Warm up hamstrings and glutes beforehand to improve flexibility and reduce injury risk.
How Not to Perform
Do not round or arch your lower back during the movement.
Do not use excessive weight that forces you to compromise form.
Do not bend your knees too much, turning it into a squat.
Do not jerk or bounce the bar at the bottom of the movement.
Do not let your head drop or look down, which can throw off balance.
Do not rush the movement; avoid performing it too quickly.
Do not shift the work to your arms or shoulders instead of hips and lower back.
Do not lock your knees completely, which can strain hamstrings.
Do not neglect engaging your core throughout the exercise.
Do not skip warming up your posterior chain before starting.
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.
