Good Morning — how to, muscles worked, alternatives

How to do the Good Morning

Stand with feet hip-width apart and the bar across your upper back.
Push your hips back, keeping your back straight.
Lower until you feel a stretch in your hamstrings, then return to standing.
Drive your hips forward to stand up, finishing tall and controlled.

Full technique — 7 steps

Set the bar across your upper traps or rear delts and step back into your stance.
Place your feet about hip to shoulder width apart with a slight knee bend.
Tighten your stomach and hold the bar firmly against your back.
Push your hips straight back and let your torso fold forward, staying balanced over the middle of your foot.
Lower until your hamstrings reach their end range while your spine stays neutral.
Keep the bar fixed on your back and your shins nearly vertical throughout the hinge.
Drive your hips forward to stand tall, finishing without leaning back at the top.

Common mistakes

Turning it into a squat
Rounding through the lower back
Bending knees too much
Dropping chest without hip hinge
Overextending at the top

Form cues

Push hips straight back
Keep shins nearly vertical
Tighten stomach each rep
Stop at hamstring limit

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

Too hard for now? Start with the Romanian Deadlift.

Quick answers

What muscles does the Good Morning work?

Primary: Lower back 8/10, Hamstrings 9/10. Also works: Glutes 7/10, Upper back 3/10.

When should I do the 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 Good Morning?

Strength: 4–5 sets of 4–6 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 Good Morning?

Dumbbells: Dumbbell Good Morning, Dumbbell Stiff Leg Deadlift. Resistance bands: Resistance Band Good Morning, Resistance Band Superman. Kettlebell: Kettlebell Single Leg Deadlift. No equipment: Alternating Superman, Superman Around the World.