Legs · Hinge
Barbell Good Mornings
The barbell good morning is a hip hinge performed with a barbell across your upper back. With soft knees, you push your hips back and lower your torso towards parallel, then drive the hips forward to stand. It trains the hamstrings, glutes and spinal erectors and is a classic accessory for squat and deadlift strength.
Also known as: Good morning, Barbell good morning, Good morning exercise, Bar good morning
- Muscle group
- Legs
- Movement pattern
- Hinge
- Type
- Compound
- Equipment
- Barbell, Squat rack
- Difficulty
- Advanced
What muscles does the barbell good mornings work?
Primary movers
- Hamstrings
- Spinal erectors
Assisting muscles
- Gluteus maximus
- Adductor magnus
- Core
The good morning is a hinge where the load sits on your upper back instead of in your hands. That puts the weight far from the hips, so even modest loads create a large demand on the hip extensors and the muscles that hold the spine straight.
The hamstrings work hard as the torso lowers, stretching under load at the bottom. They then extend the hips to bring you back up. Because the knees stay mostly fixed, the hamstrings are loaded at long lengths, similar to a Romanian deadlift.
The spinal erectors must hold the back flat against a long lever, which makes the good morning one of the most demanding lower-back strength exercises. That is the reason it builds a strong squat and deadlift position, and the reason loading must be conservative.
The glutes and adductor magnus assist with hip extension, especially near the top. A slightly wider stance increases adductor involvement.
How to do the barbell good mornings
Setup
- 1
Set a barbell in a squat rack at upper chest height.
- 2
Step under the bar and rest it on your upper back in a high or low bar position, as you would for a squat.
- 3
Unrack the bar and stand with feet hip-width apart, knees slightly bent.
- 4
Pull your shoulders back, brace your abs and keep your spine neutral.
Execution
- 1
Push your hips back while letting your torso tip forward, keeping the slight knee bend.
- 2
Keep your back flat and the bar fixed on your upper back.
- 3
Lower until your torso is close to parallel with the floor or until your hamstrings stop you.
- 4
Drive your hips forward to return to standing, squeezing the glutes at the top.
- 5
Breathe and re-brace before each rep.
- 6
Move slowly and with full control, especially on the way down.
Common barbell good mornings mistakes
Going too heavy
Loading the good morning like a squat. The long lever multiplies the force on the lower back, so heavy weights quickly overwhelm the spinal erectors.
The fix: Start with an empty bar and build up slowly. Most lifters use 30 to 50 percent of their squat.
Rounding the back
Letting the spine flex as the torso lowers, especially near the bottom. This puts the load onto the spinal discs and ligaments.
The fix: Stop the descent as soon as the back starts to round, even if that is well above parallel.
Bending the knees too much
Letting the knees bend deeply so the movement becomes a squat and the hamstrings lose their stretch.
The fix: Keep a soft, fixed knee bend throughout. The hips move back, the knees stay put.
Looking up
Craning the neck up to look at the mirror, which pulls the spine out of neutral.
The fix: Keep the head in line with the spine and look at the floor a few feet ahead as you bend.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength accessory | 3–4 | 6–8 | Moderate, 30–50% of squat | 2 min |
| Hamstring hypertrophy | 3 | 8–12 | Light to moderate, slow lowering | 90 s |
| Technique and mobility | 2–3 | 10–12 | Empty bar or very light | 60 s |
Good mornings belong in the accessory slot after squats or deadlifts, not as a main lift. Two to four sets once a week is plenty, because the lower back already does a lot of work in those lifts. Progress slowly. Adding range and control is worth more than adding weight, and a slightly shorter range with a flat back beats a deep one with a rounded spine.
Running the barbell good mornings in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBarbell Good Mornings variations and alternatives
Romanian Deadlift
AlternativeThe same hinge with the bar in your hands. A shorter lever on the spine, so it is easier to load heavily.
Seated Good Morning
HarderSitting removes the hamstrings almost entirely and puts all the work on the spinal erectors.
Banded Good Morning
EasierA resistance band around the neck and under the feet is a gentle way to practise the pattern.
Hyperextensions
EasierTrains the same muscles with your hips supported and far less spinal load.
Smith Machine Good Morning
EasierA fixed bar path removes the balance demand and lets you focus on the hinge.
Frequently asked questions
What muscles do good mornings work?
The hamstrings and spinal erectors are the main targets, with the glutes and adductor magnus helping to extend the hips. Because the bar sits on your back, the lower back works much harder than in a Romanian deadlift.
Are good mornings dangerous?
They are safe when the load is sensible and the back stays flat. The risk comes from using heavy weights that force the spine to round. Start with an empty bar, stop the descent before your back rounds, and progress slowly.
How low should I go on good mornings?
Until your torso is close to parallel with the floor or until you feel a strong hamstring stretch, whichever comes first. Many people stop well above parallel, which is fine if the back stays flat.
Good mornings or Romanian deadlifts?
Both train the hamstrings and glutes through a hinge. Romanian deadlifts are easier to load and easier on the lower back. Good mornings place more demand on the spinal erectors. Most people should master the Romanian deadlift first.
Do good mornings help your squat?
Yes. They strengthen the hamstrings, glutes and lower back in a position similar to the bottom of a squat, which helps you hold your torso angle under heavy loads. They are a long-standing squat accessory for that reason.
Hercules tracks every barbell good mornings you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play