Good Morning

A Quick Guide to Good Mornings

also known as

  • Hip hinge

purpose and benefits

The good morning exercise is a compound movement that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. It is an excellent exercise for developing strength, stability, and mobility in the hips and lower back.

primary muscles used

  • Hamstrings (back of thighs)
  • Glutes (buttocks)

secondary muscles used

  • Core (lower back and abdominals)
  • Quadriceps (front of thighs)

How to do good mornings

Step-by-step instructions to perform a good morning:

  1. Begin by standing with your feet shoulder-width apart and your hands on your hips or crossed over your chest.
  2. Engage your core muscles and maintain a neutral spine throughout the exercise.
  3. Slowly hinge at the hips, pushing your glutes back and lowering your upper body towards the ground.
  4. Keep your knees slightly bent throughout the entire movement, maintaining a soft, unlocked position while also maintain a straight line from your head to your tailbone. 
  5. Lower your upper body until you feel a stretch in your hamstrings or until your torso is parallel to the ground.
  6. Pause for a moment at the bottom position, then reverse the movement by driving through your heels and extending your hips to return to the starting position.
  7. Repeat for the desired number of repetitions.

loading options

  • Bodyweight
  • Resistance band
  • Dumbbells
  • Barbell
Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.