Good Morning (Barbell)
The Barbell Good Morning is a posterior chain exercise that strengthens the lower back, glutes, and hamstrings through a weighted hip hinge. By placing the load on the upper back, it creates a long lever arm that challenges core stability and hamstring flexibility.
Since the Good Morning places significant torque on the lumbar spine, our AI analyzes your recovery data—specifically HRV and recent lower back volume—to determine safe loading parameters for the day. If you have a history of lower back sensitivity logged in your profile, the app can automatically suggest lighter loads with higher reps or swap to safer alternatives like RDLs. Additionally, tracking RPE is crucial here; the AI ensures you stop shy of failure to maintain spinal integrity.
Form Cues
- Place the barbell across your traps, similar to a high-bar squat position
- Unlock your knees slightly and keep them fixed in that position
- Hinge at the hips, pushing your glutes backward towards the wall behind you
- Keep your spine neutral and chest up as you lower your torso
- Drive your hips forward and squeeze your glutes to return to standing
- Don't round your lower back at any point during the movement
- Don't turn the movement into a squat by bending your knees excessively
- Don't hyperextend your neck by looking straight up
- Don't lower the weight beyond your active range of hamstring flexibility
- Don't jerk the weight up; maintain a smooth, controlled tempo
Common Mistakes
- Rounding the lumbar spine
- Squatting instead of hinging
- Using excessive weight
- Locking the knees completely straight
- Looking up and craning the neck
Muscles Worked
This exercise is a primary builder for the erector spinae, which must work isometrically to keep the spine neutral against the load. It simultaneously stretches and strengthens the hamstrings and glutes, which act as the prime movers to extend the hips and bring the torso back to an upright position.
Primary
Secondary
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