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Barbell Seated Good Morning

Intermediate

Barbell Seated Good Morning is a hip-hinge exercise that targets the lower back, hamstrings, and glutes to build posterior chain strength and improve hip mobility; performed seated to emphasize spinal erectors over lower body drive.

About Exercise

Equipment

Barbell, Squat Rack, Flat Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Lower Back

Secondary Muscles

Abs, Traps, Adductors

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Weightlifting

Powerlifting

Setup Requirements

Requires Rack

Yes

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lower Back

9/10

Erector Spinae

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Glutes

6/10

Glute Max

Abs

5/10

Rectus Abdominis, Transverse Abdominis

Traps

3/10

Lower Traps

Adductors

3/10

Adductor Magnus

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

90-180 seconds

How to Perform

Place a flat bench inside a squat rack and set the barbell at upper back height when seated. Sit on the bench with feet flat, shoulder-width apart, and unrack the bar across your upper traps with a wide grip.

Brace your core and maintain a neutral spine.
Hinge at hips to slowly lower your torso forward.
Keep back straight and descend until torso is near parallel or flexibility allows.
Pause briefly at bottom.
Drive hips forward to return to upright position.
Squeeze glutes and erectors to finish.

Coaching Tips

Form Cues

Hinge from hips not waist
Keep back flat and arched
Push hips back
Core tight throughout
Head neutral with spine
Drive through heels

Breathing

Inhale during the descent and exhale as you return to the upright position while bracing your core.

Tempo

3-1-2

Range of Motion

Lower torso to near parallel to floor or until you feel a stretch in hamstrings without rounding the back, then return to upright seated position.

Safety

Safety Notes

Avoid if acute lower back pain present
Start with empty bar to master form
Use collars on barbell
Ensure stable bench and rack
Do not force beyond flexibility limits
Stop if feel pain in spine

Spotting

Spotter assists with unracking and reracking the bar; for heavy sets, position behind to support torso if needed, but prefer rack safeties over direct spotting.