What muscles do Barbell Good Mornings work?

Barbell Good Mornings primarily target the glutes and hamstrings, making them excellent for building posterior chain strength. They also work the lower back and core as stabilizers during the movement.

Can beginners safely perform Barbell Good Mornings?

Beginners can perform Barbell Good Mornings, but should start with a lighter barbell or even a PVC pipe to learn proper hip-hinge mechanics. Focus on maintaining a neutral spine and avoiding excessive depth to protect the lower back.

What equipment do I need for Barbell Good Mornings and are there alternatives?

You’ll need a barbell and ideally a squat rack for setup. If you don’t have a barbell, you can substitute with a resistance band, dumbbells, or perform the movement unweighted to practice form.

What are common mistakes to avoid during Barbell Good Mornings?

Common mistakes include rounding the lower back, bending the knees too much, and moving from the waist instead of hinging at the hips. Keep your core engaged, shoulders back, and push the hips backward to maintain safe form.

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

For strength building, aim for 3–4 sets of 6–8 reps using a moderate to heavy weight. If you’re focusing on technique and muscle endurance, 3 sets of 10–12 reps with lighter weight is recommended.

What safety tips should I follow when performing Barbell Good Mornings?

Always warm up before lifting and avoid using excessive weight until your form is solid. Keep a neutral spine, engage your core, and use controlled movement to reduce strain on the lower back.

Are there variations of Barbell Good Mornings I can try?

Yes, you can try seated good mornings for more lower back emphasis or band-resisted good mornings for accommodating resistance. Another variation is the safety bar good morning, which can be more comfortable on the shoulders.

Barbell Good Morning

Target Muscles

Primary:

Glutes

Upper Legs

Secondary:

Lower Back

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, hinge at your hips to lower your torso forward until it's nearly parallel to the ground, then return to standing. Focus on pushing your hips back and avoid rounding your spine throughout the movement.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart and a barbell resting across your upper back. Grip the barbell firmly with both hands, keeping your elbows slightly bent. Ensure the barbell is positioned comfortably and not pressing on your neck.
Engage your core muscles and maintain a slight bend in your knees. Keep your back straight and your chest lifted throughout the movement.
Slowly hinge at your hips, pushing them backward as you lower your torso forward. Keep your back flat and avoid rounding your spine. Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows.
Pause briefly at the bottom of the movement, feeling the stretch in your hamstrings and glutes.
Engage your glutes and hamstrings to reverse the movement, driving your hips forward and returning to the starting position. Keep your back straight and your core engaged as you rise.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

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

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Dumbbell Romanian Deadlift

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Dumbbell

Kettlebell One-Legged Deadlift

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Upper Legs

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Frequently Asked Questions

What muscles do Barbell Good Mornings work?: Barbell Good Mornings primarily target the glutes and hamstrings, making them excellent for building posterior chain strength. They also work the lower back and core as stabilizers during the movement.
Can beginners safely perform Barbell Good Mornings?: Beginners can perform Barbell Good Mornings, but should start with a lighter barbell or even a PVC pipe to learn proper hip-hinge mechanics. Focus on maintaining a neutral spine and avoiding excessive depth to protect the lower back.
What equipment do I need for Barbell Good Mornings and are there alternatives?: You’ll need a barbell and ideally a squat rack for setup. If you don’t have a barbell, you can substitute with a resistance band, dumbbells, or perform the movement unweighted to practice form.
What are common mistakes to avoid during Barbell Good Mornings?: Common mistakes include rounding the lower back, bending the knees too much, and moving from the waist instead of hinging at the hips. Keep your core engaged, shoulders back, and push the hips backward to maintain safe form.
How many sets and reps should I do for Barbell Good Mornings?: For strength building, aim for 3–4 sets of 6–8 reps using a moderate to heavy weight. If you’re focusing on technique and muscle endurance, 3 sets of 10–12 reps with lighter weight is recommended.
What safety tips should I follow when performing Barbell Good Mornings?: Always warm up before lifting and avoid using excessive weight until your form is solid. Keep a neutral spine, engage your core, and use controlled movement to reduce strain on the lower back.
Are there variations of Barbell Good Mornings I can try?: Yes, you can try seated good mornings for more lower back emphasis or band-resisted good mornings for accommodating resistance. Another variation is the safety bar good morning, which can be more comfortable on the shoulders.