What muscles does the Barbell Stiff-Leg Good Morning work?

This exercise primarily targets the glutes, hamstrings, and lower back, making it excellent for posterior chain development. It also engages the core muscles and upper back for stability throughout the movement.

Do I need a barbell to perform Stiff-Leg Good Mornings, or are there alternatives?

A barbell is ideal for evenly distributing weight across the upper back, but you can use a loaded EZ bar, kettlebells, or even a sandbag to perform a similar hip hinge motion. Beginners or those training at home can use dumbbells or resistance bands for a lighter, more controlled variation.

Is the Barbell Stiff-Leg Good Morning safe for beginners?

Beginners can safely perform this exercise if they start with a light barbell or even just a broomstick to learn proper form. Focus on maintaining a flat back and controlled hip hinge before progressing to heavier weights.

What are common mistakes to avoid when doing Stiff-Leg Good Mornings?

Rounding the back, locking the knees, and bending too far forward are frequent mistakes that increase injury risk. Avoid these by keeping a slight knee bend, maintaining a neutral spine, and stopping when you feel a stretch in the hamstrings.

How many sets and reps should I do for Barbell Stiff-Leg Good Mornings?

For strength and muscle growth, perform 3–4 sets of 8–12 reps with controlled form. If focusing on endurance or flexibility, 2–3 sets of 12–15 reps with lighter weight can be effective.

What safety tips should I follow when doing this exercise?

Always warm up before performing heavy hip hinge movements and use appropriate weight for your level. Engage your core, keep your back straight, and avoid sudden jerking motions to protect your lower back.

Are there variations of the Stiff-Leg Good Morning I can try?

Yes, you can try using dumbbells, perform single-leg good mornings to improve balance, or adjust foot positioning for different hamstring emphasis. You can also combine this movement with resistance bands to increase tension throughout the range of motion.

Barbell Stiff-Leg Good Morning

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Exercise Type

Weight & Reps

How To Do

Stand with your feet shoulder-width apart and a barbell resting across your upper back, keeping your back straight and core engaged. With a slight bend in your knees, hinge forward at the hips, lowering your torso until you feel a stretch in your hamstrings, then return to standing by driving your hips forward. Keep your back flat throughout the movement to protect your spine.

Step-by-Step Instructions

Begin by standing upright with your feet shoulder-width apart, holding a barbell across your upper back. Ensure the barbell is positioned securely and not resting on your neck. Grip the barbell with both hands slightly wider than shoulder-width apart.
Keep your back straight, chest up, and core engaged throughout the movement. Slightly bend your knees to maintain stability, but keep your legs mostly straight.
Slowly hinge forward at the hips, lowering your torso while keeping your back flat. Push your hips backward as you lower, feeling a stretch in your hamstrings and glutes.
Lower your torso until it is nearly parallel to the ground or until you feel a comfortable stretch in your hamstrings. Avoid rounding your back during the movement.
Pause briefly at the bottom of the movement, then engage your glutes and hamstrings to return to the starting position by driving your hips forward and straightening your torso.
Repeat for the desired number of repetitions, maintaining proper form throughout.

Explore more glutes exercises or barbell exercises in our exercise library.

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Frequently Asked Questions

What muscles does the Barbell Stiff-Leg Good Morning work?: This exercise primarily targets the glutes, hamstrings, and lower back, making it excellent for posterior chain development. It also engages the core muscles and upper back for stability throughout the movement.
Do I need a barbell to perform Stiff-Leg Good Mornings, or are there alternatives?: A barbell is ideal for evenly distributing weight across the upper back, but you can use a loaded EZ bar, kettlebells, or even a sandbag to perform a similar hip hinge motion. Beginners or those training at home can use dumbbells or resistance bands for a lighter, more controlled variation.
Is the Barbell Stiff-Leg Good Morning safe for beginners?: Beginners can safely perform this exercise if they start with a light barbell or even just a broomstick to learn proper form. Focus on maintaining a flat back and controlled hip hinge before progressing to heavier weights.
What are common mistakes to avoid when doing Stiff-Leg Good Mornings?: Rounding the back, locking the knees, and bending too far forward are frequent mistakes that increase injury risk. Avoid these by keeping a slight knee bend, maintaining a neutral spine, and stopping when you feel a stretch in the hamstrings.
How many sets and reps should I do for Barbell Stiff-Leg Good Mornings?: For strength and muscle growth, perform 3–4 sets of 8–12 reps with controlled form. If focusing on endurance or flexibility, 2–3 sets of 12–15 reps with lighter weight can be effective.
What safety tips should I follow when doing this exercise?: Always warm up before performing heavy hip hinge movements and use appropriate weight for your level. Engage your core, keep your back straight, and avoid sudden jerking motions to protect your lower back.
Are there variations of the Stiff-Leg Good Morning I can try?: Yes, you can try using dumbbells, perform single-leg good mornings to improve balance, or adjust foot positioning for different hamstring emphasis. You can also combine this movement with resistance bands to increase tension throughout the range of motion.