Seated Good Mornings
Seated Good Mornings is a strength - seated hip hinge exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gluteus maximus
- Exercise type
- Strength - seated hip hinge
Exercise technique
- Rack
Place the box inside the rack and adjust the safety pins to your comfortable lower range.
- Bar
Place the bar on your rear shoulders and secure it firmly with your hands.
- Sit
Sit on the box under control with your feet wide and fully planted.
- Preparation
Brace your abdominals and keep your chest and neck long.
- Lean
Hinge forward from your hips and lower until the bar approaches the pins.
- Pause
Pause briefly just above the pins where you can maintain a long back.
- Straighten
Maintain foot and hip support as you bring your torso upright again.
Key technique points
- Secure the box.
- Use the safety pins.
- Keep your sitting bones on the surface.
- Generate movement from your hips.
- Do not load the back of your neck with the bar.
- Do not gain momentum by swinging your torso.
Common mistakes
Rounding through the lower back
Do not bend your spine to descend after hip range ends.
Rising off the box
Do not turn the seated-hinge goal into a squat.
Striking the pins
Do not drop the bar hard at the bottom of the range.
Lifting the feet
Do not lose foot support as torso weight moves forward.
Throwing the neck backward
Do not force your head upward while leaning forward.
Seeking depth with heavy weight
Do not choose a load with which you cannot maintain abdominal control.
Frequently asked questions
Seated Good Mornings: why is “Rounding through the lower back” a mistake?
Do not bend your spine to descend after hip range ends.
Seated Good Mornings: why is “Rising off the box” a mistake?
Do not turn the seated-hinge goal into a squat.
Seated Good Mornings: why is “Striking the pins” a mistake?
Do not drop the bar hard at the bottom of the range.
Seated Good Mornings: why is “Lifting the feet” a mistake?
Do not lose foot support as torso weight moves forward.
Seated Good Mornings: why is “Throwing the neck backward” a mistake?
Do not force your head upward while leaning forward.
Seated Good Mornings: why is “Seeking depth with heavy weight” a mistake?
Do not choose a load with which you cannot maintain abdominal control.
What should I focus on when doing Seated Good Mornings?
Secure the box. Use the safety pins. Keep your sitting bones on the surface. Generate movement from your hips. Do not load the back of your neck with the bar. Do not gain momentum by swinging your torso.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.