# Seated Good Morning

A seated barbell hip hinge targeting the hamstrings, glutes, and spinal erectors. Useful for lifters training posterior chain strength with reduced lower-body contribution.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-seated-good-morning/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-good-morning-seated/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 7/10
- Lower back: 7/10
- Abs: 3/10

## How to do the Seated Good Morning

1. Sit on the end of a bench with your feet wide apart and flat on the floor.
2. Hold a barbell across your upper traps, not your neck, gripping firmly.
3. Lean your torso forward from your hips, keeping your back straight and moving slowly.

### Full technique — 7 steps

1. Sit tall on a flat bench with feet planted wide enough to let your torso hinge between your thighs.
2. Place the barbell across your upper traps, not your neck, and secure it with a firm overhand grip.
3. Tighten your stomach and keep your spine neutral before initiating the hinge.
4. Lean your torso forward from your hips under control, keeping your hips planted on the bench.
5. Lower until your torso reaches your available end range without spinal rounding or the bar drifting forward.
6. Reverse the motion by driving your torso back up with your hamstrings, glutes, and spinal erectors.
7. Finish upright over your hips with the bar stable on your back, then tighten your stomach again for the next rep.

## Common mistakes

- Sitting too far back on bench
- Turning it into a bowing motion
- Letting the lower back round
- Using excessive load and shortening range
- Driving head up to start ascent

## Form cues

- Sit on bench edge
- Bar on upper traps
- Hinge between your thighs
- Keep ribs down
- Stop before rounding

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Good Morning](https://seto.fit/exercises/good-morning-dumbbell/), [Dumbbell Stiff Leg Deadlift](https://seto.fit/exercises/dumbbell-stiff-leg-deadlift/)
- **Resistance bands**: [Resistance Band Good Morning](https://seto.fit/exercises/band-good-morning/), [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/)
- **Kettlebell**: [Kettlebell Single Leg Deadlift](https://seto.fit/exercises/kettlebell-single-leg-deadlift/), [Kettlebell Swing](https://seto.fit/exercises/kettlebell-swing/)
- **No equipment**: [Alternating Superman](https://seto.fit/exercises/alternating-superman/), [Bodyweight Good Morning](https://seto.fit/exercises/bodyweight-good-morning/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/) — Beginner
- Easier: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/) — Beginner
- **This exercise: Seated Good Morning — Intermediate**
- Harder: [Good Morning](https://seto.fit/exercises/good-morning/) — Advanced
- Harder: [Single Leg Deadlift (Barbell)](https://seto.fit/exercises/single-leg-deadlift-barbell/) — Advanced

## Quick answers

### What muscles does the Seated Good Morning work?

Primary: Hamstrings 9/10. Also works: Glutes 7/10, Lower back 7/10, Abs 3/10.

### When should I do the Seated Good Morning in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Seated Good Morning?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Seated Good Morning?

Dumbbells: Dumbbell Good Morning, Dumbbell Stiff Leg Deadlift. Resistance bands: Resistance Band Good Morning, Single Leg Resistance Band Romanian Deadlift. Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Swing. No equipment: Alternating Superman, Bodyweight Good Morning.

### What is an easier version of the Seated Good Morning?

Dumbbell Romanian Deadlift (Beginner), Cable Pull Through (Beginner).

### What is a harder version of the Seated Good Morning?

Good Morning (Advanced), Single Leg Deadlift (Barbell) (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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