Stiff Leg Barbell Good Morning
In SetGrip: Barbell Good Morning (Stiff Leg)
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Straightening the knees turns the good morning into the longest hamstring stretch in the barbell hinge family: with the legs nearly locked, your hips have nowhere to hide and every degree of forward lean comes from hamstring length. This advanced variant demands flexibility before load; most lifters reach their stretch limit well before parallel.
How to do the Stiff Leg Barbell Good Morning
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the barbell across your upper back, resting it on your traps.
- Keeping your back straight, hinge forward at the hips, pushing your glutes back.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Engage your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Brace the abs and keep the bar pulled tight to the back so it cannot roll onto the neck.
Muscles worked
Primary
Glutes · Legs
The glutes finish the rep by driving the hips forward and should be squeezed at the top.
Secondary
- Hamstrings — The hamstrings lengthen as the hips go back and should feel a strong stretch at the bottom before they pull the torso back up.
- Spine — The spinal erectors work isometrically to keep the back flat, and they will feel it more the further forward you go.
Common mistakes
- Bending at the waist — push the hips straight back as the torso comes forward so the shins stay vertical; if the bar moves forward instead of the hips back, the lower back takes the load.
- Rounding the upper back — keep the chest up and the shoulder blades back as you hinge, and stop where the back starts to round.
- Going too heavy — a good morning loads the lower back hard, so treat it as an accessory with weights well under your squat.
- Locking the knees — keep a soft bend in the knees so the hamstrings can lengthen without locking the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Good mornings go after squats or deadlifts as a posterior chain accessory, never first. Superset them with leg extensions for a hamstring and quad pair, or run them as straight sets after the main lift.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Stiff Leg Barbell Good Morning work?
The Stiff Leg Barbell Good Morning primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Stiff Leg Barbell Good Morning good for beginners?
Not as a starting point. The Stiff Leg Barbell Good Morning is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Stiff Leg Barbell Good Morning?
If you cannot do the Stiff Leg Barbell Good Morning, try the Barbell Seated Good Morning, the Machine Seated Good Morning or the Bent Knee Smith Machine Good Morning. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stiff Leg Barbell Good Morning, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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