A barbell hip-hinge that primarily targets the hamstrings while recruiting the glutes and lower back. You hinge at the hips to lower and raise the torso under load.
How to do the Barbell Good Morning#
- Position the bar across your upper back, plant your feet about hip- to shoulder-width apart, and soften your knees.
- Brace your core and maintain a neutral spine throughout the movement.
- Push your hips back and bend at the hips, keeping the bar close to your body as you lower your torso until it is near parallel to the floor.
- Drive the hips forward to return to standing, finishing without overarching the lower back.
- Move with control on both the descent and ascent and choose a load that preserves the hip-hinge pattern.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
- Secondary: Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Allowing the lower back to round during the hinge.
- Bending the knees too much and turning the move into a squat.
- Letting the bar drift away from the body.
- Using excessive weight and breaking the hip-hinge mechanics.
Barbell Good Morning vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
