If you’ve been hitting the gym or exploring new strength exercises, you might’ve come across the good morning and wondered what it’s all about. Despite the cheerful name, this move is no joke—it’s a powerhouse for your hamstrings, glutes, and lower back.
In this blog, we’ll walk you through how to do good mornings, what they target, variations like barbell good mornings and good mornings with dumbbells, and how they compare to other lifts like deadlifts.
What Is a Good Morning Exercise?
A good morning is a hip-hinge exercise where you bend at the hips with a weight on your upper back, then return to standing. It’s called a “good morning” because it kind of looks like you’re bowing to greet someone.
This movement primarily works your hamstrings, glutes, lower back, and even your core—all essential muscles for building strength and maintaining good posture.
How to Do a Barbell Good Morning
The barbell good morning is the most common version. Here’s how to do it safely and effectively:
- Set up a barbell on a squat rack and position it across your upper back (like a high bar squat).
- Stand with your feet shoulder-width apart, knees slightly bent.
- Brace your core and hinge at your hips—push your butt back while keeping your spine neutral.
- Lower your torso until you feel a good stretch in your hamstrings (usually about parallel to the floor).
Drive through your glutes and hamstrings to return to standing.
Good Mornings With Dumbbells
If a barbell isn’t your thing (or you’re training at home), you can also do good mornings with dumbbells.
Hold a dumbbell in each hand at shoulder level or hold one dumbbell behind your neck, and perform the same hip-hinge motion.
This variation is easier on the joints and a great way to build up to the barbell version.
Muscles Worked During Good Mornings
Let’s talk about what muscles good mornings target. This exercise lights up your entire posterior chain:
- Hamstrings – big stretch and contraction during the hinge
- Glutes – especially when you drive up from the bottom
- Lower back – stabilizes your spine throughout the movement
- Core – works hard to keep everything braced and aligned
Try These Good Morning Variations
Here are some other great variations to try:
► Single-Leg Good Morning
Great for balance, glute activation, and injury prevention. Stand on one leg and perform the same hinge movement—go slow and controlled.
► High Bar Good Morning
Position the bar higher up on your traps (like a high bar squat). This variation increases core engagement and helps improve squat strength.
► Good Morning Squat
This is more advanced. You start the movement like a good morning but drop into a squat at the bottom. It requires serious mobility and control.
Good Morning vs Deadlift: What’s the Difference?
People often ask about good morning vs deadlift. They both target the posterior chain, but here’s how they differ:
- Good mornings: Weight is on your back, and you hinge forward with control
- Deadlifts: You lift weight from the ground using both hinge and pull mechanics
Lets understand good morning vs deadlift with the help of this table in detail, include various method of basis:
| Basis | Good Morning | Deadlift |
|---|---|---|
| Bar Placement | Barbell rests on the upper back/shoulders | Barbell is lifted from the ground with the hands |
| Primary Movement Pattern | Hip hinge with torso lowering forward | Hip and knee extension to lift weight vertically |
| Muscles Targeted | Emphasizes hamstrings, glutes, and lower back (erector spinae) | Engages glutes, hamstrings, lower back, upper back, traps, lats, quads, and core |
| Exercise Type | Assistance/isolation exercise | Compound, full-body strength exercise |
Weight Used | Typically lighter loads (40–60% of 1RM) | Typically heavier loads (up to 100%+ of 1RM) |
| Grip Requirement | Minimal grip involvement (bar stays on back) | Significant grip strength required (bar held in hands) |
| Athletic/Training Use | Improves hip hinge mechanics, posterior chain stability, and injury prevention | Core lift in powerlifting, strongman, and general strength programs |
| Risk of Injury | Higher risk to lower back if form breaks, especially with heavy loads | Risk to lower back and grip, but safer with proper form |
Starting Position | Standing upright, bar on shoulders | Bent over, bar on floor |
| Range of Motion | Torso lowers until parallel to ground (or less) | Full extension from floor to standing |
| Focus on Hypertrophy | Isolates and grows hamstrings/lower back | Promotes overall muscle mass and strength |
| Equipment Needed | Barbell (can use lighter weights or even bodyweight) | Barbell and plates (heavier weights) |
| Accessibility | Can be done with minimal equipment, even at home | Requires more weight and space |
| Posture/Balance Demand | High demand on core stability and balance | High demand on total body coordination and bracing |
| Suitability for Beginners | Good for learning hip hinge, but requires caution with back loading | Foundational lift, but needs careful instruction on form |
Final Thoughts: Master the Movement
Whether you’re using a barbell or dumbbells, adding good mornings to your routine can take your lower body and core strength to the next level. They’re great as a warm-up, accessory lift, or even a main move on lower-body days.
Just start light, focus on your form, and progress slowly. And remember: when done right, this exercise isn’t just a “good morning”—it’s a great one.
FAQs On Good Morning Exercise
1. What muscles do good mornings work?
Good mornings primarily target the muscles of your posterior chain, which includes the hamstrings, glutes (gluteus maximus), and erector spinae (lower back muscles). This exercise also engages your core for stability and can help improve your overall posture and hip-hinging strength.
2. What is a single leg good morning, and what are its benefits?
The single leg good morning is a challenging variation of the traditional good morning exercise. By balancing on one leg while hinging forward, you activate more stabilizer muscles in your hips and core. This move not only strengthens your hamstrings and glutes but also improves balance, coordination, and unilateral leg strength—making it a great option for athletes and anyone looking to correct muscle imbalances.
3. What do good mornings target in your body?
Good mornings are designed to target the entire posterior chain—the muscles along the back of your body. The main focus is on the hamstrings, glutes, and lower back (erector spinae). These muscles are essential for powerful hip extension, better posture, and injury prevention. Good mornings also engage the core, making them a well-rounded strength and mobility exercise.
4. What is a high bar good morning, and how does it differ from other variations?
A high bar good morning involves placing the barbell higher up on your traps, similar to a high bar squat position. This bar placement shifts the emphasis slightly, often increasing the demand on your upper back and core for stability, while still targeting the hamstrings, glutes, and lower back. Some lifters find the high bar position more comfortable and easier to maintain proper form, especially if they have good shoulder mobility