Barbell Good Morning
Auto DetectedBarbell Good Morning is a hip hinge exercise that targets hamstrings, glutes, and lower back to build posterior chain strength and improve squat and deadlift performance.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes, Lower Back
Secondary Muscles
Adductors, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
8/10Erector Spinae
Adductors
5/10Adductor Magnus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set barbell in squat rack at shoulder height. Position bar across upper back on trapezius shelf, grip wide, unrack and step back with feet shoulder-width.
- Brace core and inhale deeply.
- Push hips back to hinge forward at hips, keeping neutral spine.
- Lower torso until hamstrings stretch or nearly parallel to floor.
- Pause briefly at bottom.
- Drive hips forward by squeezing glutes and hamstrings to return upright.
- Exhale at top.
- Repeat for reps, maintaining slight knee bend.
Coaching Tips
Form Cues
- Push hips back
- Keep back flat
- Squeeze glutes to rise
- Eyes down
- Knees soft
- Core tight
Breathing
Inhale during descent to brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Hinge until torso is nearly parallel to floor or hamstrings feel stretched, with neutral spine throughout.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Start with light weight
- Use rack safeties
- Consult doctor for pre-existing conditions
- Stop if pain felt
- Maintain neutral spine always
Spotting
Use squat rack safeties set at mid-torso height; spotter assists unracking and monitors form, not recommended without rack.
Common Mistakes
- Rounding lower back
- Bending from waist
- Locking knees
- Using excessive weight
- Grip too narrow
- Rushing eccentric
When to Avoid
- Acute lower back injury
- Herniated disc
- Recent spinal surgery
Flexibility Needed
- Adequate hip flexion
- Thoracic extension
- Ankle dorsiflexion
Build Up First
- Mastered bodyweight hip hinge
- Proficient in back squat setup
- Core bracing competency
Also known as
Back Barbell Good Morning
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