Which muscles does the good morning work?

The good morning 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 in SweatByte?

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

Good Morning: how to do it and muscles worked

The good morning mainly works your hamstrings and lower back, with help from your glutes. You need a barbell.

Muscles worked

Main

Helping

Glutes

How to do the good morning

1
Set a barbell on your upper back like a squat, feet shoulder-width apart, knees slightly bent. Brace your core and keep your chest proud and back flat.
2
Push your hips straight back and hinge forward until your torso is near parallel to the floor, feeling a stretch in your hamstrings. Keep the bar close and your knees softly bent.
3
Drive your hips forward to stand tall, squeezing your glutes at the top. Breathe in as you hinge and out as you stand.

Form tip: Keep your spine neutral at all times; if your back rounds, reduce the weight or depth.

Common questions

Which muscles does the good morning work?: The good morning mainly works your hamstrings and lower back. It also involves your glutes.
What equipment do I need for the good morning?: You need a barbell.
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 in SweatByte?: Add it to a routine or a workout. Log the weight and 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.