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Dumbbell Good Morning

Intermediate

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A dumbbell-loaded hip hinge targeting hamstrings, glutes, and lower back to build posterior chain strength and improve hip mobility; used for hypertrophy and stability training.

About Exercise

Equipment

Dumbbells

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Hamstrings, Glutes

Secondary Muscles

Abs, Forearms

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Hamstrings

9/10

Biceps Femoris, Semitendinosus, Semimembranosus

Glutes

8/10

Glute Max

Lower Back

7/10

Erector Spinae

Abs

4/10

Rectus Abdominis

Forearms

3/10

Flexors

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds

How to Perform

Stand with feet hip-width apart, place one dumbbell over each shoulder with heads balanced front and back, knees softly bent, core braced, and spine neutral.

Push hips back to initiate hinge while keeping chest up.
Lower torso forward until nearly parallel to floor or hamstring stretch felt, maintaining neutral spine.
Keep knees slightly bent without further flexing.
Drive hips forward through glutes and hamstrings to return upright.
Squeeze glutes at top without overarching back.

Coaching Tips

Form Cues

Hinge from hips
Chest up
Soft knees
Brace core
Glutes tight

Breathing

Inhale as you hinge forward, brace core, and exhale as you drive hips forward to stand.

Tempo

3-1-1

Range of Motion

Hinge until torso is nearly parallel to floor or maximum hamstring stretch, without lower back rounding; full return to upright with hips extended.

Safety

Safety Notes

Avoid if acute lower back pain or injury
Start with bodyweight to master form
Do not force depth beyond neutral spine control
Consult professional for pregnancy or recent surgery
Use stable footwear

Spotting

Spotting not typically required; assist by supporting dumbbells if needed for heavy sets or beginners, or use rack safeties for similar barbell variations.