The good mornings workout is a hip-hinge exercise that targets the hamstrings, glutes, and lower back. It is a practical accessory for strength athletes, lifters, and anyone wanting better hinge mechanics.
What is the good mornings workout?
The good mornings workout involves hinging at the hips with a load placed across the upper back. The movement emphasizes stretching and loading the posterior chain while maintaining a neutral spine.
This exercise is simple in concept but requires solid technique and progressive loading to be safe and effective.
Benefits of the good mornings workout
- Builds hamstring and glute strength through a long range of motion.
- Improves hip-hinge pattern and deadlift mechanics.
- Strengthens the erectors and core for posture and spinal support.
- Can be used as a low-rep strength builder or higher-rep hypertrophy move.
How to perform the good mornings workout
Setup and starting position for good mornings workout
Stand with feet hip-width to slightly wider, toes pointing forward or slightly out. Rest a barbell across the upper traps or rear delts in a comfortable position, keeping the chest up and core braced.
Keep a slight bend in the knees to avoid locking the legs; this protects the knee joint and focuses the movement at the hips.
Movement and breathing during good mornings workout
Initiate the hinge by pushing the hips back, keeping the spine neutral and the neck aligned. Lower until you feel a strong stretch in the hamstrings or your torso is approximately parallel to the floor.
Drive the hips forward to return to standing while exhaling. Control the descent and avoid rounding the lower back.
Variations and progressions for the good mornings workout
- Bodyweight Good Morning — ideal for beginners to learn the hip hinge pattern.
- Barbell High-Bar Good Mornings — bar rests on traps; easier shoulder and thoracic mobility requirement.
- Barbell Low-Bar Good Mornings — bar rests lower on rear delts; increases hip torque and load capacity.
- Dumbbell or Kettlebell Good Mornings — hold a single weight in front or two at the shoulders for a lighter, more portable option.
- Band Good Mornings — use a loop or mini-band for light resistance and tempo work.
Programming the good mornings workout
Choose a variation that matches your mobility and training goals. Use heavier loads and lower reps for strength, and moderate loads with higher reps for hypertrophy and durability.
- Strength: 3–5 sets of 3–6 reps with controlled tempo and longer rests.
- Hypertrophy: 3–4 sets of 8–12 reps with steady tempo and 60–90 seconds rest.
- Accessory/endurance: 2–3 sets of 12–20 reps with lighter load and focus on breathing.
Integrate good mornings after an activation warm-up and before or after compound lifts depending on your goals. For many lifters, placing them after deadlifts or squats works best to avoid impairing maximal effort lifts.
Common mistakes with the good mornings workout and how to fix them
- Rounding the lower back — fix by reducing load, bracing the core, and practicing hip hinge drills without weight.
- Using the knees too much — fix by increasing hip travel and maintaining a slight knee bend rather than a squat motion.
- Excessive neck extension — fix by tucking the chin slightly and keeping the head neutral with the spine.
- Too fast or uncontrolled descent — fix by slowing tempo and focusing on eccentric control.
Safety, warm-up and mobility for the good mornings workout
Always warm the posterior chain with movements like glute bridges, light deadlifts, or hinged band good mornings. Spend 5–10 minutes on dynamic warm-up and hip mobility drills.
If you have a history of lower-back pain, consult a qualified coach or therapist before adding heavy good mornings. Start light, progress slowly, and prioritize form over load.
Real-world example: Case study
Case: A 28-year-old recreational powerlifter added barbell good mornings twice weekly for eight weeks. He used a conservative progression starting at 3 sets of 8 with light load and increased weight while lowering reps over time.
Result: His deadlift improved by 10 kg and he reported better hamstring control and reduced low-back fatigue during heavy pulls. The lifter credited improved hinge mechanics and stronger erectors for the gains.
Quick checklist before adding the good mornings workout
- Confirm hip hinge competency with bodyweight drills.
- Address thoracic mobility if you struggle to keep chest up.
- Start light and add 2.5–5% load each week when technique is solid.
- Prioritize recovery and monitor any low-back discomfort closely.
The good mornings workout is a versatile and efficient way to strengthen the posterior chain when performed with deliberate technique and progressive loading. Use appropriate variations, follow the programming guidelines, and keep safety top of mind to get the most from this effective hinge exercise.
