Good Morning Exercise: Benefits and Different Variations

For beginners, without a coach, good morning exercise is a difficult and injury-prone exercise. However, for those who have a firm grasp of the practice technique, the good morning session is an extremely effective move to strengthen the lower back, core muscles. Besides, this exercise also helps to gently stretch and strengthen the glutes and hamstrings.

With its benefits, this exercise is suitable for everyone from office workers to sports athletes and marathon runners. It can be an effective part of your warm-up program. It is a good pair with legal steroids for massive muscle gains if you want to have an excellent muscle build or to maintain you muscle build even if you have a busy schedule working. Also, you can pair this exercise routine with the best natural pre-workout supplements to attain your target muscle build fast.

Below we will describe and guideline good morning exercise techniques to help you gain its benefits and limit the risk of injury during exercise.

What is the Good Morning Exercise?

The name of this exercise starts with the same posture as when you say “good morning” to someone else. In the advertisement, Good Mornings looks like you get up from bed in the morning to stretch.


You bend over with the bar shoulder-level, then return to standing. For starters, you need to do it slowly. Make sure your form is tight, and use a lightweight (or a resistance band) to not hurt your lower back.


  • Keep proper form by tightening abs and the arch of lower back muscles.
  • Keep flat back throughout the body workout.
  • Should only be a very slight bend in your knees

4 Benefits of Good Mornings

At first glance, the Good Morning exercise may seem like a Romanian Deadlift, both targeting hip hinge. In the Romanian Deadlift, you use dumbbells and for good mornings exercises, you need to use the bar placed on your back. Keeping the bar on your back during this exercise will be a challenge.

  • Strong posterior chain

A posterior chain is a group of muscles from the base of the skull to the heels.

A strong posterior chain muscle group improves athletic performance such as sprinting, jumping, throwing, or weightlifting.

Good morning exercises aren’t the only way to build a strong posterior chain muscle group as people said in the advertisement. But it is a great option to stimulate your hamstrings and trains your entire posterior chain to create more strength.

  • Stable lower back

This exercise creates a strong bond of the entire muscle chain to help stabilize the spine, preventing the flexion of the spine. The improvement of back strength will help you when training other difficult exercises like Back Squat and Deadlift. Especially if you feel your back tends to be tired, the good morning will be the best exercise to enhance back strength.

  • Strong glutes

As a hip hinge movement, good-morning workout requires a great deal of hip motivation. And when you move your hips, your butt has a great workout. You can also use other exercises to build glutes, but a good morning is a top candidate.

  • Heavier squats and deadlifts

Professional trainers love the good morning exercise to improve strength and combat injury. Weak hamstrings and lower back muscles can limit your target weight during squats and deadlifts. The good-morning exercise will help you overcome this weakness.

Step-by-Step Instructions

The bodyweight version

Good morning - Bodyweight version

  1. Starting position: Stand with your feet shoulder-width apart and hands behind your head.
  2. Stand up straight, flex your body, and pull your shoulders back.
  3. Breathe and swing forward from the hips rather than the waist, allowing the knees to slightly bend but keeping the back flat.
  4. Lean forward until you feel the hamstrings slightly (but not beyond horizontal) and your torso is parallel to the ground
  5. Exhaling, reverse the movement to the starting position.

With resistance band

Good morning with resistance band

  1. To incorporate resistance bands when moving, stand on a band with your feet hip-width apart and bring the other side of the ring over your head so that it rests on your shoulders.
  2. Body movements are similar to the bodyweight version.

With barbell

Good mornings with barbell

  • When you switch to a barbell, place it behind your shoulders, across your upper back, not your neck.
  • Hold the bar in the upper back position with both hands.
  • Holding the bar firmly, pull the bar against the soft muscles of your shoulder blades as you lean forward so you don’t put pressure on your neck.
  • You can what the Tutorial Video of the Barbell Good Morning exercises.

Step 1: The preparation is the same as when you do Squat. Stand with your feet slightly wider than shoulder-width. Place the barbell at the high or low bar position depending on your habits.

Step 2: Pull the bar tightly into your body, take a deep breath and squeeze your body.

Step 3: Rest with your hip to start the movement. Push your hips back until your torso is about 15 degrees from parallel (as if trying to shut a car door with your butt)

Step 4: Push hips forward to move to the beginning position. Exhale at the top of the movement.

Other Tips

  • Whichever version you practice in the three versions above, make sure you avoid tilting your neck to look forward as you lean forward.
  • Keep your spine neutral by looking forward as you stand and facing the floor as you descend.
  • Pushing your hips back for balance and direct hips forward to generate the force needed to get back up.
  • Choose a suitable weight that depends on your workout goals.
  • If you’re a beginner, you should start with a barbell without any extra weight or even a PVC pipe, until you reach 100% performance. You can add more weight next time when you have enough strength and a perfect movement pattern.
  • The usual limit for morning exercise weight is about 60% of the maximum squat volume.
  • Remember that Good Morning exercises are just supportive programs, strengthen your lower back and help you train better for squats and deadlifts. You can consider the Good Morning exercise as a part of the warm-up and activation exercise for the glutes and lower back.
  • Be cautious and make sure to have a squat rack before doing heavy workouts.

But Isn’t It Dangerous?

Along with the great benefits that good mornings bring, there are risks that you will face if you do not move with the right form.

A weight pressed against your back in a hinged position can potentially cause serious spinal injuries if you’re not careful.

You need to master hip hinge exercises like Romanian Deadlifts or Kettlebell Swings before starting the Good Mornings workout. These exercises will help you get used to the form of holding the back muscles firmly and the core muscles to reduce the risk of a back injury.

Another thing to keep in mind is that if you have lower back pain or have ever had back injuries, you should avoid using heavyweights. You should start with lightweight. The good mornings will be effective in treating the injured area in the long term.

Frequently Asked Questions

What are the muscles target of Good Mornings?

  • Hamstrings

Including three muscles on the back of each leg: semitendinosus, semimembranosus, and biceps femoris. These muscles help the knee flexion and hip extension.

  • Glutes

Including three muscles in each butt: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus takes responsibility for the peach shape of your booty and helps to widen your hips. The gluteus medius and minimus serve the outward movement of the thigh.

  • Core

Your core joins in to stabilize your spine. Core muscle groups include your rectus abdominis (abs) and the transverse abdominis.

  • Erector Spinae

Erector Spinae has a significant role in your performing movement, including nine muscles that run along the side of your spine from the skull to the pelvis. Erector Spinae also helps to stabilize the spine.

Before we learn how to do this exercise for your warm-up or level-up strength program, let’s take a look at the benefits of Good Mornings and whether you should try it.

Do I need pre-workout supplements?

Pre-workout supplements are great for any workout routine. Especially for women who are aiming to lose weight. The reason is pre-workout supplements will suppress appetite and help the owner see amazing results in the short term.

There is a lot of great supplement advertisement and news on the market, but not all of these products are good for women’s health. So do your research before making a decision. All-natural pre-workout supplements are helpful and have no side effects. You should discuss with your doctor to understand which is right for you.


Overall, good morning exercises won’t give you any significant strength or massive muscle gains as in the advertisement. Especially if you are a beginner there are better exercises to choose from and less risk of injury.

However, if you’re having trouble gaining weights while doing squats or deadlifts, then your good morning workout will help strengthen your lower body significantly.

In case you aim to increase lower body size such as buttocks, hamstrings, and increase the flexibility of your lower back, good morning exercises are the best option.