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Goblet Good Morning
Goblet Good Morning is a hip hinge exercise holding a kettlebell at chest level, targeting hamstrings, glutes, and lower back to build posterior chain strength, improve hip mobility, and enhance core stability.
About Exercise
Equipment
Kettlebell, Dumbbells, Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Traps, Lats, Quads
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Abs
6/10Transverse Abdominis
Traps
5/10Lower Traps
Lats
4/10Quads
3/10Calves
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell with both hands against your chest, elbows tucked in, knees softly bent.
- Brace your core and squeeze shoulder blades together.
- Push hips back to initiate the hinge, keeping back flat.
- Lower torso forward until parallel to floor or hamstring stretch, weight close to chest.
- Maintain neutral spine throughout.
- Drive hips forward, squeezing glutes to return upright.
- Exhale as you ascend.
Coaching Tips
Form Cues
- Hips back first
- Chest up
- Core tight
- Back flat
- Glutes squeeze
Breathing
Inhale deeply before hinging, brace core, and exhale during the ascent.
Tempo
3-0-1
Range of Motion
Hinge until torso is parallel to floor or hamstrings feel stretched, knees softly bent, spine neutral from head to hips.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with bodyweight for form
- Stop if sharp back pain occurs
- Use light weights initially
Spotting
Not typically needed; use mirror or coach for form checks
Common Mistakes
- Rounding lower back
- Locking knees
- Letting weight pull forward
- Bending from waist
When to Avoid
- Lower back injury
- Herniated disc
- Poor hip mobility
Flexibility Needed
- Adequate hip hinge range
- Shoulder flexion for hold
Build Up First
- Master basic hip hinge
- Core bracing proficiency
Also known as
Kettle Goblet Hinge, Goblet Hip Hinge, Front Hold Good Morning
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