Perform a hip-hinge while holding a dumbbell, bending forward from the hips to load the hamstrings, glutes and lower back. Maintain a neutral spine and control the movement through the hips.
How to do the Dumbbell Good Morning#
- Stand with feet about hip- to shoulder-width apart and hold a dumbbell against your upper back with both hands or behind your neck.
- Brace your core, pull your shoulder blades back, and keep a neutral spine throughout.
- Hinge at the hips by pushing them back while keeping a slight bend in the knees and lower your torso until you feel a stretch in the hamstrings.
- Drive the hips forward to return to standing, squeezing the glutes at the top.
- Control the descent and ascent; avoid jerking the weight or locking the knees at the finish.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
- Secondary: Abs (Rectus Abdominis), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors))
Common mistakes#
- Rounding the lower back during the descent.
- Bending excessively at the knees and turning the movement into a squat.
- Letting the hips drop or not pushing them back enough.
- Using momentum or jerking the torso to lift the weight.
