How to do the Barbell Good Morning
Primary: Hamstrings, Glutes, Lower Back · also works Core, Upper Back. Also called: barbell good morning.
Step by step
- 1
Place a light barbell across your upper back as in a back squat.
- 2
Stand with feet hip-width apart and knees slightly bent.
- 3
Brace your core and push your hips back, hinging your torso forward with a flat back.
- 4
Lower until your torso is close to parallel with the floor or your hamstrings limit you.
- 5
Drive the hips forward to return to standing.
Coaching cues
- Hips back, chest forward
- Keep the bar tight to the back
- Use light weight and strict form
Common mistakes
- Rounding the lower back
- Going too heavy too soon
- Bending the knees excessively
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Good Morning alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Good Morning work?
Primary: Hamstrings, Glutes, Lower Back. Secondary: Hamstrings, Glutes, Lower Back, Core, Upper Back
How many sets and reps of Barbell Good Morning should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Good Morning?
Same movement pattern, different equipment: Banded Good Morning, Barbell Romanian Deadlift, Bodyweight Hip Hinge, Cable Pull-Through, Trap Bar Deadlift, Conventional Deadlift.
Is the Barbell Good Morning good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.