Good Morning
A hip hinge with a barbell across the upper back, lowering the torso forward with soft knees. It strengthens the hamstrings, glutes and spinal erectors.
Primary muscles
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 3
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a barbell on your upper back as for a back squat, feet hip-width apart and knees slightly bent.
Brace your trunk and push your hips back.
Lower your torso forward with a flat back until you feel a strong hamstring stretch, usually near parallel or above.
Keep the knee bend fixed throughout.
Drive the hips forward to return to standing.
Breathing: Inhale and brace before lowering, exhale as you return to standing.
Coaching tips
Hips back, chest follows
Keep the bar over mid-foot
Brace hard
Common mistakes
Rounding the back
Going too heavy too soon
Bending the knees into a squat
Safety notes
Start light; the long lever makes this much harder on the back than the load suggests.
Use safety pins in a rack when loading heavier.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.