# Plate Good Morning

A standing hip-hinge exercise with a weight plate held against the chest, targeting the hamstrings and glutes. Useful for building posterior-chain strength with a simple, accessible load.

- Beginner · Compound
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-good-morning-anterior/video/male.mp4
- HTML: https://seto.fit/exercises/plate-good-morning/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 8/10
- Hip adductors: 4/10
- Quads: 3/10

## How to do the Plate Good Morning

1. Stand with feet hip-width apart, holding a plate against your chest.
2. Push your hips back and lower your torso until you feel a hamstring stretch.
3. Keep your back straight throughout the entire movement – avoid rounding.
4. Push your hips forward to return to a standing position, squeezing your glutes.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, holding a weight plate flat against your chest with both hands.
2. Tighten your stomach and keep your elbows close to your sides.
3. Push your hips back and let your torso fold forward as your knees bend.
4. Keep the plate against your chest and your back flat as you descend.
5. Lower until you feel a strong hamstring stretch without losing your back position.
6. Drive your hips forward to stand back up with the plate against your chest.
7. Finish standing tall with hips fully extended and ribs in line with your pelvis.

## Common mistakes

- Turning it into a squat
- Letting the lower back round
- Leaning back at the top
- Plate drifting away from chest
- Using momentum to stand up

## Form cues

- Push hips straight back
- Keep plate on chest
- Stop at hamstring stretch
- Hinge, don't squat
- Stand tall, not back

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 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/)
- **Kettlebell**: [Kettlebell Good Morning](https://seto.fit/exercises/kettlebell-good-morning/), [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/)
- **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/), [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/)

## 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: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/) — 25% of bodyweight
- **This exercise: Plate Good Morning — Beginner**
- Harder: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/) — Beginner
- Harder: [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/) — Intermediate

## Quick answers

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

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Hip adductors 4/10, Quads 3/10.

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

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

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

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

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

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

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

Bodyweight Hip Thrust (25% of bodyweight), Bodyweight Good Morning (15% of bodyweight).

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

Dumbbell Romanian Deadlift (Beginner), Romanian Deadlift (Intermediate).

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

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