Barbell Good Morning
- Primary muscleHamstrings
- EquipmentBarbell
- DifficultyIntermediate
- TypeCompound · Hip-dominant
- Secondary muscles
- Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Good mornings load the hip hinge with the bar on your upper back instead of in your hands, which shifts the challenge from grip and quads to pure hamstring and spinal control. Start far lighter than feels impressive, a fraction of your squat, because the long lever of a hinged torso magnifies every pound on the bar.
How to do the Barbell Good Morning
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper back.
- Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.
- 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
Hamstrings · Legs
The hamstrings lengthen as the hips go back and should feel a strong stretch at the bottom before they pull the torso back up.
Secondary
- 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 Barbell Good Morning work?
The Barbell Good Morning primarily works the hamstrings. It also involves the spine, which assist the movement and stabilise the joints.
Is the Barbell Good Morning good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Good Morning with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Good Morning?
If you cannot do the Barbell Good Morning, try the Barbell Seated Good Morning or the Straight Leg Barbell Romanian Deadlift. Each of them trains the hamstrings 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 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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