The Good Mornings is a powerful exercise that targets the lower back, hamstrings, and glutes, helping to build strength, stability, and overall athletic performance. Often used by powerlifters and strength athletes, this movement is excellent for improving hip hinge mechanics and preventing injuries.
Benefits of Good Mornings
- Strengthens the Posterior Chain – Engages the hamstrings, glutes, and lower back.
- Improves Hip Mobility & Flexibility – Enhances range of motion and reduces stiffness.
- Boosts Squat & Deadlift Performance – Helps build strength in key lifting movements.
- Reduces Lower Back Injury Risk – Strengthens stabilizing muscles for better support.
How to Perform a Good Morning Correctly
Set Up Properly
- Stand with feet shoulder-width apart.
- Place a barbell across your upper back (like a squat) or hold a dumbbell at your chest.
- Keep a slight bend in your knees.
Hip Hinge Movement
- Push your hips back while keeping your back straight.
- Lower your torso until it’s nearly parallel to the floor.
Return to Standing
- Drive through your hips and glutes to return to an upright position.
- Keep your core engaged throughout the movement.
Reps & Sets
- For Strength: 4–5 sets of 6–8 reps with heavier weight.
- For Muscle Growth: 3–4 sets of 8–12 reps with moderate weight.
- For Mobility & Endurance: 2–3 sets of 12–15 reps with lighter weight.
Common Mistakes to Avoid
- Rounding the Back – Keep your spine neutral to avoid injury.
- Bending the Knees Too Much – Focus on hip movement, not squatting.
- Lifting Too Heavy Too Soon – Master proper form before increasing weight.
- Not Engaging the Core – A weak core can lead to lower back strain.
Who Should Do Good Mornings?
- Athletes & Powerlifters – Great for developing strength and power.
- Bodybuilders & Fitness Enthusiasts – Helps create a stronger, more defined posterior chain.
- Anyone with Tight Hamstrings or Weak Lower Back – Improves mobility and strength.
The Good Morning is a must-have exercise for building a strong, resilient lower body and core. Add it to your routine to enhance your strength, flexibility, and athletic performance!
