Good Morning Exercise: Why Everybody Should Be Doing It

When you hear the phrase “Good Morning,” you probably think of coffee, a stretch, and maybe hitting snooze.

But in the fitness world, it means something way more powerful. The Good Morning Exercise is one of the most underrated movements for building real strength. And if you’re not doing it, you’re leaving gains on the table.

This isn’t some fancy gym trend. It’s been around for years and used by athletes, bodybuilders, and lifters who want to build strong legs, a stable back, and bulletproof hamstrings.

The Good Morning Exercise targets the muscles most people ignore — until they get injured.

If you’ve never heard of it, no worries. This article will break it all down: what it is, why it works, how to do it, and why it might just become your new favorite move.

13 Rules Every Clean Girl Lives By

Eyebrow Piercing: 11 Things You Must Know Before Getting One

What Is the Good Morning Exercise?

The Good Morning Exercise is a hip hinge movement. That means it trains the back of your body — mainly your hamstrings, glutes, and lower back. It’s called “Good Morning” because when you do it with just your bodyweight, it kind of looks like you’re bowing to say good morning.

You bend at the hips, keep your back flat, push your hips backward, and return to standing. That’s the basic move. Add a barbell to your upper back and it becomes one of the most effective strength exercises you can do.

Why Is the Good Morning Exercise So Important?

Let’s be honest — most people train what they can see in the mirror. Chest, arms, abs. But the back of your body is where real power comes from. That’s what the Good Morning Exercise helps fix. It trains your posterior chain — the entire backside — which controls balance, posture, and strength.

Here’s why that matters:

• It helps you lift heavier in squats and deadlifts.
• It protects your lower back from injury.
• It fixes muscle imbalances you might not even know you have.
• It teaches you proper hip hinge form — a skill that shows up in everyday life.

If you’ve ever had tight hamstrings or lower back pain, this exercise might be the answer you didn’t know you needed.

What Muscles Does the Good Morning Exercise Target?

Think of this move as a full-on attack on weak legs and a soft back. The main muscles worked during the Good Morning Exercise are:

• Hamstrings: These are the powerhouses at the back of your thighs.
• Glutes: Your butt does more than just sit — it helps stabilize your hips.
• Lower back: These muscles help support your spine and prevent injury.
• Core: Your abs and sides are working the whole time to keep you balanced.

This combo is why the Good Morning Exercise builds not just strength, but control and coordination too.

Who Should Do the Good Morning Exercise?

The short answer? Almost everyone. If you can hinge at the hips, you can do this movement. The Good Morning Exercise is perfect for:

• Weightlifters and powerlifters trying to boost deadlift or squat performance.
• Runners and athletes who need more power from their legs.
• Anyone with weak glutes or a tight lower back.
• People looking for bodyweight or at-home options to train their backside.

Even if you’re a beginner, you can start light. You don’t need a barbell on your back. A broomstick or just your bodyweight is enough to learn the movement at first.

How to Do the Good Morning Exercise the Right Way

The Good Morning Exercise might look simple, but form is everything. Doing it wrong can hurt your back. Doing it right can transform your strength. Here’s a simple breakdown to follow.

Bodyweight Good Morning

1. Stand with your feet shoulder-width apart.
2. Place your hands behind your head like you’re doing a sit-up.
3. Keep a soft bend in your knees.
4. Push your hips back like you’re trying to close a car door with your butt.
5. Lower your chest until it’s almost parallel to the ground.
6. Keep your back flat, not rounded.
7. Squeeze your glutes and come back up to standing.

This version is perfect for beginners learning how to hinge properly. It’s also a great warm-up before lifting heavy weights.

Barbell Good Morning

1. Use a squat rack to safely load the barbell across your upper back — not your neck.
2. Grip the bar tight, engage your core, and keep your feet firm.
3. Push your hips back slowly, keeping your chest strong.
4. Don’t bend your knees too much. It’s not a squat.
5. Lower until your torso is almost parallel to the ground — or as far as you can go with control.
6. Squeeze your glutes, push your hips forward, and stand tall.

Start light. Seriously. The Good Morning Exercise puts more stress on your back than most lifts, so build up slowly.

Common Mistakes to Avoid

If you’re going to do the Good Morning Exercise, you need to avoid a few key mistakes. Here are the most common ones that lead to injury or bad results:

• Rounding your back: This is a recipe for pain. Keep your spine flat the entire time.
• Going too heavy too soon: Master the movement first, then add weight.
• Turning it into a squat: Don’t bend your knees too much. Hinge at your hips, not your knees.
• Forgetting to brace your core: Your abs need to stay tight for support.

Just keeping these tips in mind can change everything. You’ll feel the right muscles, avoid pain, and see better results from the Good Morning Exercise.

Best Good Morning Exercise Variations

If you want to switch things up or if you’re just starting out, here are a few great variations of the Good Morning Exercise that you can try:

1. Seated Good Morning

Great for isolating the lower back. Sit on a bench with a barbell or weight behind your neck. Keep your feet planted and hinge forward slowly.

2. Resistance Band Good Morning

Perfect for home workouts. Stand on a loop band and place the other end behind your neck. Hinge like usual, feeling the tension through the back of your legs.

3. Dumbbell or Kettlebell Good Morning

Hold a single dumbbell or kettlebell at your chest. Keep it close, and hinge slowly. It’s easier on your back and perfect for beginners.

The good news is, all these still count as a Good Morning Exercise. Whether you’re lifting weights or just using body resistance, the movement is what matters most.

Good Morning Exercise vs. Other Hip Hinge Movements

Now, you might be wondering — how is this different from a deadlift? Or a Romanian deadlift? Great question.

• Deadlifts: Start from the floor. They build total-body strength and are usually heavier.
• Romanian Deadlifts: Similar hip movement, but the weight is held in front of your body.
• Good Morning Exercise: Weight sits behind your neck. This changes the angle and puts more load on your lower back and hamstrings.

All three are great, but they hit your muscles differently. The Good Morning Exercise builds body control and teaches better movement patterns. It’s not a replacement — it’s a tool.

How to Add the Good Morning Exercise to Your Routine

You don’t need to overthink it. The Good Morning Exercise can fit into any routine, whether you’re training for strength, fitness, or just general movement. The key is doing it at the right time, with the right setup.

When Should You Do It?

The best time to include the Good Morning Exercise is after your warm-up and before your heaviest lifts. That’s because it activates the back side of your body and gets your muscles ready for more work.

• Do it on leg day as an accessory move after squats or deadlifts.
• Use it as a main lift on a back-focused day with light to moderate weights.
• Start with bodyweight versions if you’re sore, injured, or just learning the movement.

How Often Should You Do It?

Twice a week is more than enough. You don’t need to do the Good Morning Exercise every day to see results. It’s a powerful move, and it takes time for your body to recover.

Reps and Sets Guide

• Beginners: 3 sets of 10-12 reps, bodyweight or light band resistance
• Intermediate: 3–4 sets of 8–10 reps with light to moderate barbell
• Advanced: 4–5 sets of 5–8 reps, heavier barbell, perfect form

If you’re not sure where to start, go light. Add reps before you add weight. The movement is what matters most with the Good Morning Exercise.

What Happens When You Start Doing the Good Morning Exercise?

Most people notice the changes fast. The first week might feel awkward, but soon you’ll feel stronger and more stable. The Good Morning Exercise works muscles that improve posture, power, and pain resistance.

Here’s what to expect:

• Better hip mobility: You’ll move smoother and with more control.
• Stronger lower back: You’ll notice it when lifting groceries, bending down, or sitting up straight.
• Firmer glutes: Yup, your backside is going to tighten up.
• Reduced risk of injury: Especially if you lift or do sports regularly.

Most of all, you’ll start using your body better. The Good Morning Exercise teaches you how to move safely and powerfully at the same time.

Should Anyone Avoid This Exercise?

Like any lift, it’s not for everyone all the time. If you have serious back problems, it’s smart to talk to your doctor or a physical therapist first. The Good Morning Exercise does put pressure on your spine — even with light weight.

If you’re new to strength training, start slow. Build form before you build numbers. Don’t worry about what other people are lifting. This move rewards patience.

Is It Worth It?

If you want better posture, stronger legs, and fewer injuries, the answer is yes. The Good Morning Exercise is worth every second you put into learning it. It’s simple, powerful, and doesn’t need much equipment.

In a world full of fancy fitness trends, this one’s old-school — and that’s why it works.

Final Thoughts on the Good Morning Exercise

We tend to ignore the back of our bodies — until it becomes a problem. But that’s what makes the Good Morning Exercise special. It targets the neglected muscles. It teaches balance, strength, and control.

You don’t have to be a gym rat or a pro athlete to benefit from it. You just need to be consistent. Start with bodyweight. Learn the form. Build your strength slowly. And in a few weeks, you’ll feel the difference.

The Good Morning Exercise isn’t just a movement — it’s a smart choice. It might not get the spotlight like bicep curls or crunches, but it deserves a permanent spot in your training plan.