How to do the Bodyweight Good Morning
- Stand with feet hip-width apart, hands behind your head.
- Push your hips back, keeping your back straight.
- Lower until you feel a stretch in your hamstrings, then return to standing.
- Keep your elbows out and avoid pulling on your head.
Full technique — 7 steps
- Stand tall with feet about hip width apart and your hands behind your head.
- Point your elbows out to the sides without pulling on your head.
- Keep a slight knee bend and hold your ribs down.
- Push your hips straight back as your torso folds forward.
- Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
- Keep your back flat and your knee angle nearly unchanged throughout the rep.
- Drive your hips forward to stand tall and finish with glutes fully contracted.
Common mistakes
- Rounding through the lower back
- Turning it into a squat
- Pulling the head forward with hands
- Overextending at the top
Form cues
- Push hips straight back
- Stop at hamstring limit
- Hinge, don't squat
- Slight knee bend
- Stand tall at top
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Weight plates
- Plate Romanian Deadlift Harder
- Plate Good Morning Harder
Barbell
- Zercher Good Morning Harder
- Landmine Romanian Deadlift Harder
Resistance bands
Dumbbells
- Single Dumbbell Romanian Deadlift Harder
- Dumbbell Swing Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Bodyweight Good Morning
- Harder Feet Elevated Glute Bridge
- Harder Bodyweight Single Leg Deadlift
Quick answers
What muscles does the Bodyweight Good Morning work?
Primary: Hamstrings 8/10. Also works: Glutes 6/10, Hip adductors 3/10.
When should I do the Bodyweight Good Morning in a workout?
Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.
How many sets and reps of the Bodyweight Good Morning?
Strength: 2–3 sets of 10–12 reps, rest 1 min, 4–5 reps in reserve. Muscle growth: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 4 reps in reserve.
What can I do instead of the Bodyweight Good Morning?
Weight plates: Plate Romanian Deadlift, Plate Good Morning. Barbell: Zercher Good Morning, Landmine Romanian Deadlift. Resistance bands: Resistance Band Pull Through, Single Leg Resistance Band Romanian Deadlift. Dumbbells: Single Dumbbell Romanian Deadlift, Dumbbell Swing.
What is a harder version of the Bodyweight Good Morning?
Feet Elevated Glute Bridge (25% of bodyweight), Bodyweight Single Leg Deadlift (30% of bodyweight).
