Good Morning (Cable)
The Cable Good Morning is a hip-hinge exercise performed with a cable machine that isolates the posterior chain. It targets the hamstrings, glutes, and lower back by maintaining constant tension throughout the range of motion.
Since the lower back is easily fatigued and sensitive to volume, AI-driven coaching is vital for this movement. By analyzing your daily HRV and recovery status, the app can determine if your posterior chain is ready for heavy loading or if you should reduce volume to prevent strain. Additionally, because the app tracks RPE and performance trends, it can auto-adjust the weight in real-time, ensuring you achieve the necessary stimulus for hypertrophy without compromising spinal integrity.
Form Cues
- Hinge at your hips by pushing your glutes backward toward the wall behind you
- Maintain a slight, fixed bend in your knees throughout the rep
- Keep your spine neutral and your chest up
- Drive through your heels and squeeze your glutes to return to standing
- Keep the cable attachment pulled tight against your upper back
- Don't round your lower back at any point
- Don't turn the movement into a squat by bending your knees too much
- Don't let the cable weight pull you forward off balance
- Don't hyperextend or over-arch your back at the top of the movement
- Don't look up at the ceiling; keep your neck in line with your spine
Common Mistakes
- Rounding the lumbar spine
- Turning the hinge into a squat
- Locking the knees out completely
- Using momentum to swing up
- Not pushing hips back far enough
Muscles Worked
This exercise is a powerhouse for the posterior chain, primarily targeting the hamstrings and glutes as they lengthen under the constant tension of the cable. It also recruits the erector spinae isometrically to maintain a rigid spine, while the upper back muscles work to stabilize the cable attachment.
Primary
Secondary
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