Good morning: How to Do It, Muscles Worked

Step by step

Set the bar on your upper back, knees slightly bent.
Push your hips back, chest up, back flat.
Squeeze your glutes to stand tall.

What you should feel

A deep stretch in the back of your thighs and glutes; your lower back should stay firm, not sore.

Common mistake

Rounding your back; use less weight and stop when your hamstrings are fully stretched.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Hamstrings Glutes

Helps

Lower back Upper back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell Romanian deadliftHamstrings, Glutes

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Smith machine stiff-leg deadliftHamstrings, Glutes

Band good morningHamstrings, Glutes Body weightSingle-leg Romanian deadliftHamstrings, Glutes

Romanian deadliftHamstrings, Glutes

Questions

What muscles does the good morning work?

Good morning mainly works your hamstrings and glutes. It also helps your lower back and upper back.

Can I do the good morning at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell romanian deadlift, single-leg dumbbell romanian deadlift, and band good morning.

How many sets and reps of the good morning?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Good morning