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Barbell Seated Good Morning
A seated barbell hinge movement targeting the lower back and hamstrings for strength and hypertrophy. This variation restricts the hip movement, emphasizing spinal erector control and hamstring stretch.
About Exercise
Equipment
Barbell, Flat Bench, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lower Back, Hamstrings
Secondary Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Hamstrings
8/10Semitendinosus, Biceps Femoris
Glutes
6/10Glute Max
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-180 seconds • Use longer rest periods (90-180s) when aiming for high strength gains.
How to Perform
Sit tall on the edge of a flat bench or box with a barbell across your upper back, secured similar to a high-bar squat. Position your feet flat on the floor, slightly wider than hip-width, maintaining core tension.
- Brace your core and initiate the movement by slowly hinging forward at the hips.
- Maintain a neutral spine and rigid torso as you lower the bar toward your knees.
- Descend until you feel a deep stretch in your hamstrings or your torso is near parallel.
- Contract your lower back and glutes to reverse the movement, pushing back up to vertical.
- Return to the upright starting position without hyperextending your spine.
- Repeat for the specified number of repetitions.
Coaching Tips
Form Cues
- Hinge, don't just lean.
- Maintain a rigid spine.
- Brace the abdomen tightly.
- Feel the hamstring stretch.
- Lead with the hips.
Breathing
Inhale deeply and brace your core before initiating the descent; exhale as you push back up to the starting position.
Tempo
3-0-1
Range of Motion
Hinge until the torso is parallel to the floor or until a noticeable but comfortable hamstring stretch is achieved, keeping the back flat.
Safety
Safety Notes
- Use significantly lighter loads than standing variations.
- Requires a power rack to safely unrack and re-rack the barbell.
- Avoid if you have acute low back or disc pain.
- Do not sacrifice spinal neutrality for depth.
Spotting
Not recommended; use safety bars or pins in a rack set slightly below the bottom range of motion.
Common Mistakes
- Rounding the lower back.
- Allowing the hips to slide forward.
- Bouncing out of the bottom position.
- Lifting the head excessively.
When to Avoid
- Acute lower back injuries or pain.
- Recent spinal surgeries.
- Severe hamstring or hip flexor tightness.
Flexibility Needed
- Adequate hamstring flexibility.
- Good ankle plantarflexion (not critical).
Build Up First
- Mastery of the standing hip hinge pattern.
- Ability to maintain neutral lumbar spine under load.
Also known as
Seated Good Mornings, Seated Barbell Hinge
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