Which muscles does the good morning (bodyweight) work?

The good morning (bodyweight) mainly works your hamstrings and lower back. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the good morning (bodyweight) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Good Morning (Bodyweight): how to do it and muscles worked

The good morning (bodyweight) mainly works your hamstrings and lower back, with help from your glutes. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Glutes

How to do the good morning (bodyweight)

1
Stand tall with your feet shoulder-width apart and your knees slightly bent. Place your hands behind your head or across your chest.
2
Push your hips back and hinge forward at the waist with a flat back until your torso is nearly parallel to the floor. You should feel a stretch in your hamstrings.
3
Squeeze your glutes and drive your hips forward to stand tall again. Breathe in as you hinge and out as you stand, with 10 to 15 slow reps.

Form tip: Keep your back flat and your knees slightly bent. Do not round your spine or squat down, as this should be a hip hinge.

Common questions

Which muscles does the good morning (bodyweight) work?: The good morning (bodyweight) mainly works your hamstrings and lower back. It also involves your glutes.
What equipment do I need for the good morning (bodyweight)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the good morning (bodyweight) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.