Good mornings are a highly effective strength-training exercise that targets the posterior chain, including your hamstrings, glutes, and lower back. Named for the motion resembling a polite bow, this exercise is an excellent addition to any workout routine focused on building strength, improving posture, and enhancing athletic performance.
Benefits of Good Mornings
Strengthen Posterior Chain
- Activates the hamstrings, glutes, and lower back muscles, essential for movements like squats and deadlifts.
Improve Hip Hinge Mechanics
- Teaches proper hip hinge form, reducing the risk of injury during other exercises.
Enhance Flexibility and Mobility
- Stretches the hamstrings while strengthening them, promoting better range of motion.
Boost Athletic Performance
- Improves power and explosiveness, benefiting sports that require sprinting, jumping, or heavy lifting.
Support Injury Prevention
- Strengthens the lower back and stabilizing muscles, reducing the risk of back pain and injury.
How to Perform Good Morning?
Step 1: Setup
- Stand with your feet shoulder-width apart.
- Place a barbell across your upper back (not your neck), or use a resistance band or body weight for lighter resistance.
- Keep your chest lifted, shoulders back, and core engaged.
Step 2: Execute the Hip Hinge
- Push your hips backward while keeping a slight bend in your knees.
- Lower your torso until it’s nearly parallel to the floor, or as far as your mobility allows.
- Maintain a neutral spine and avoid rounding your back.
Step 3: Return to Standing
- Drive through your heels and engage your glutes to bring your torso back to the starting position.
- Repeat for the desired number of reps.
Common Mistakes to Avoid
Rounding Your Back
- Keep your spine neutral to prevent strain on your lower back.
Bending the Knees Too Much
- Focus on hinging at the hips, not squatting.
Overloading the Barbell
- Start with light weights to perfect your form before increasing resistance.
Rushing the Movement
- Perform the exercise slowly and with control to maximize effectiveness.
Variations of Good Mornings
Bodyweight Good Mornings
- Ideal for beginners or as a warm-up.
Barbell Good Mornings
- Adds resistance for strength gains.
Seated Good Mornings
- Focuses on isolating the lower back and core.
Resistance Band Good Mornings
- Provides adjustable resistance while being gentle on joints.
Single-Leg Good Mornings
- Challenges balance and unilateral strength.
Sample Workout with Good Mornings
Beginner:
- Bodyweight Good Mornings: 3 sets of 12–15 reps
Intermediate:
- Barbell Good Mornings: 3 sets of 8–10 reps (light to moderate weight)
Advanced:
- Barbell Good Mornings: 4 sets of 6–8 reps (progressively heavier weights)
- Superset with Romanian Deadlifts for a comprehensive posterior chain workout.
Tips for Safe and Effective Good Mornings
- Warm up before starting to prepare your muscles.
- Focus on proper hip hinge mechanics.
- Keep the weight manageable to maintain control.
- Pair with complementary exercises like squats or deadlifts for well-rounded strength.
Good mornings are a versatile and rewarding exercise for anyone looking to build strength, improve posture, and boost athletic performance. Incorporate them into your routine to target key muscles and enhance your overall fitness.
Start doing good mornings today, and feel the strength tomorrow!