Barbell Good Morning
A bar-on-back hip hinge that trains the hamstrings, glutes and spinal erectors through a long lever. Builds posterior-chain strength for squats and pulls.
Muscle activation
- Hamstrings40%
- Lower back30%
- Glutes25%
- Upper abs5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Rack the bar on your upper back as for a high-bar squat.
2. Mid-rep
Lower until you feel a strong hamstring stretch or the torso nears parallel.
3. End of the movement
Keep the bar over mid-foot as you hinge.
4. Common mistake
Rounding the back to reach lower
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Rack the bar on your upper back as for a high-bar squat.
- 2Stand with feet hip width and knees softly bent.
- 3Brace your midsection and pull the bar into your back.
Execution
- 1Push the hips back and let the torso tip forward with a neutral spine.
- 2Lower until you feel a strong hamstring stretch or the torso nears parallel.
- 3Keep the bar over mid-foot as you hinge.
- 4Drive the hips forward to return to standing.
Breathing
Breathe in and brace at the top, hold it through the rep, and breathe out once standing.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Hamstrings, Lower back
Secondary
Glutes, Upper abs
Key form cues
- Hips back like closing a door
- Flat back
- Soft knees
- Bar over mid-foot
Common mistakes
Rounding the back to reach lower
Stop the descent where your spine stays neutral.
Bending the knees into a squat
Keep a fixed, slight knee bend and move only at the hips.
Going too heavy too soon
Start very light; the long lever makes moderate loads feel heavy.
Range of motion
From standing to the torso near parallel or the point of a strong hamstring stretch with a neutral spine.
Variations
Easier
Band or dowel good morning
Harder
Paused good morning
At home
Band good morning
Machine / cable
Smith machine good morning