Barbell Good Morning
Auto DetectedA barbell-loaded hip hinge movement that powerfully targets the hamstrings and glutes, developing posterior chain strength and lower back stability.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Adductors, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Rest longer for heavy sets focused on spinal loading and strength.
How to Perform
Rack the barbell across your upper traps or rear shoulders in a high-bar squat position, using a narrow, shoulder-width stance with soft knees. Set a tight core brace and maintain a slightly arched upper back.
- Initiate the movement by pushing your hips straight back, keeping your spine long and neutral.
- Allow your torso to hinge forward until your hamstrings feel a deep stretch or your back is near parallel to the floor.
- Keep your knees slightly bent but fixed in position throughout the lowering phase.
- Powerfully reverse the motion by squeezing your glutes and driving your hips forward to stand tall.
Coaching Tips
Form Cues
- Hips back, chest up.
- Maintain back tension.
- Keep soft, fixed knees.
- Squeeze glutes to finish.
Breathing
Inhale deeply and brace your core before descending; exhale forcefully as you drive the hips forward to return to the starting position.
Tempo
3-0-1
Range of Motion
Lower the torso until it reaches just above parallel to the floor, or until a strong stretch is felt in the hamstrings without rounding the back.
Safety
Safety Notes
- Always use a power rack with safety pins set appropriately.
- Start with very light weight to ensure spinal stability.
- Stop the movement immediately if you feel sharp lower back pain.
Spotting
Not recommended; use a power rack with safety pins set just below your lowest safe point to catch the bar.
Common Mistakes
- Rounding the lumbar spine early.
- Bending the knees too much.
- Hyperextending the neck.
- Using excessive weight.
When to Avoid
- Acute or chronic lower back pain
- Severe hamstring inflexibility
Flexibility Needed
- Sufficient hamstring flexibility
- Good hip hinge competency
Build Up First
- Proficiency with the Romanian Deadlift (RDL)
- Mastery of core bracing techniques
Also known as
Good Mornings, Barbell Bent Knee Good-morning, Standing Hip Thrust
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