Barbell Seated Good Morning
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Sitting on a bench changes what a good morning trains: with your legs mostly out of the picture, the short forward hinge concentrates on the spinal erectors and glutes rather than the hamstring stretch the standing version is known for. Range is small, so it works best as a light accessory for hinge positioning and back endurance.
How to do the Barbell Seated Good Morning
- Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
- Keep your back straight and your chest up.
- Slowly hinge forward at the hips, lowering your torso towards the ground.
- Pause for a moment at the bottom, then push through your heels 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
Without barbell
Easier and harder
Frequently asked questions
What muscles does the Barbell Seated Good Morning work?
The Barbell Seated Good Morning primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Barbell Seated Good Morning good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Seated 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 Seated Good Morning?
If you cannot do the Barbell Seated Good Morning, try the Machine Seated Good Morning, the Bent Knee Smith Machine Good Morning or the Stiff Leg Barbell 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 Barbell Seated 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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