Barbell exercise

Good Morning (Barbell) form, muscles worked, and workout tracking

The barbell good morning is a hip hinge performed with the bar on the upper back, in which the lifter bows the torso forward while keeping a rigid spine, loading the hamstrings, glutes, and spinal erectors. Lifters use it to strengthen the posterior chain, reinforce hinge mechanics, and build the back extension strength that supports heavy squats and deadlifts, typically with conservative loads.

Good Morning (Barbell) illustration

How to do Good Morning (Barbell)

  1. 1Set a barbell across your upper traps as you would for a squat, grip it outside your shoulders, and stand with feet hip- to shoulder-width apart.
  2. 2Take a deep breath, brace your core hard, and set a soft bend in your knees.
  3. 3Push your hips backward and bow your torso forward, keeping your spine neutral and the bar over your midfoot.
  4. 4Lower until your torso approaches parallel or your hamstrings reach their stretch limit, never letting your back round.
  5. 5Exhale as you drive your hips forward to stand tall, squeezing your glutes at lockout before the next rep.

Related exercises

Assisted Pistol Squat

Legs · Reps Only

Banded Clamshell

Legs · Reps Only

Banded Donkey Kick

Legs · Reps Only

Banded Fire Hydrant

Legs · Reps Only

Track Good Morning (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.