Seated Good Morning — how to, muscles worked, alternatives

How to do the Seated Good Morning

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Easier Dumbbell Romanian Deadlift Beginner
This exercise Seated Good Morning Intermediate
Harder Good Morning Advanced
Harder Single Leg Deadlift (Barbell) Advanced

Too hard for now? Start with the Dumbbell Romanian Deadlift.

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.