# Kettlebell Good Morning

A kettlebell hip-hinge exercise with the kettlebell held against your upper chest. Trains the hamstrings and glutes with a light, accessible load and a wide stance.

- Beginner · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/good-mornings-kettlebell/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-good-morning/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 8/10
- Hip adductors: 5/10
- Quads: 3/10

## How to do the Kettlebell Good Morning

1. Stand with feet wide, holding a kettlebell against your chest.
2. Push your hips back and lower your torso until you feel a hamstring stretch.
3. Keep the kettlebell close and your back straight.
4. Push your hips forward to return to a standing position, squeezing your glutes.

### Full technique — 7 steps

1. Stand with feet wider than hip width and your toes turned slightly out.
2. Hold a kettlebell by the handle against your upper chest with both hands.
3. Unlock your knees and tighten your stomach.
4. Push your hips straight back, letting your knees bend, as your torso folds forward.
5. Keep the kettlebell close to your chest and your spine neutral as you lower.
6. Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
7. Drive your hips forward to stand back up, finishing tall without leaning backward.

## Common mistakes

- Turning it into a squat
- Letting the lower back round
- Bending knees too much
- Leaning back at the top
- Letting the kettlebell drift off the chest

## Form cues

- Push hips straight back
- Keep kettlebell close
- Let knees bend
- Stop at hamstring stretch
- Stand tall, not back

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 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.

- **Barbell**: [Landmine Romanian Deadlift](https://seto.fit/exercises/landmine-romanian-deadlift/), [Feet Elevated Staggered Stance Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-barbell-glute-bridge/)
- **Weight plates**: [Plate Good Morning](https://seto.fit/exercises/plate-good-morning/), [Plate Romanian Deadlift](https://seto.fit/exercises/plate-romanian-deadlift/)
- **Dumbbells**: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/), [Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/)
- **No equipment**: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/), [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/)

## 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: [Bodyweight Good Morning](https://seto.fit/exercises/bodyweight-good-morning/) — 15% of bodyweight
- Easier: [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/) — Beginner
- **This exercise: Kettlebell Good Morning — Beginner**
- Harder: [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/) — Beginner
- Harder: [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/) — Intermediate

## Quick answers

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

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Hip adductors 5/10, Quads 3/10.

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

Accessory. Goes after the main lifts. ≈ 8 min with rest.

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

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

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

Barbell: Landmine Romanian Deadlift, Feet Elevated Staggered Stance Barbell Glute Bridge. Weight plates: Plate Good Morning, Plate Romanian Deadlift. Dumbbells: Dumbbell Swing, Feet Elevated Dumbbell Glute Bridge. No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust.

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

Kettlebell Hip Thrust (Beginner), Bodyweight Good Morning (15% of bodyweight).

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

Kettlebell Glute Bridge (Beginner), Single Leg Kettlebell Hip Thrust (Intermediate).

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

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