Machine Seated Good Morning
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A lever machine removes the good morning's defining management task: there is no bar on your back to control, just a pad and a fixed arc to hinge against. That makes it the easiest entry into loaded hip hinging for the glutes and lower back, and the pin-selected resistance suits higher reps than any barbell version.
How to do the Machine Seated Good Morning
- Adjust the seat height so that your hips are slightly higher than your knees.
- Sit on the machine with your back against the pad and your feet flat on the footrests.
- Grasp the handles or the sides of the seat for stability.
- Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
- Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
- 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 machine
Easier and harder
Frequently asked questions
What muscles does the Machine Seated Good Morning work?
The Machine Seated Good Morning primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Machine Seated Good Morning good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Machine 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 Machine Seated Good Morning?
If you cannot do the Machine Seated Good Morning, try the Barbell 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 Machine 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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