Stiff Leg Barbell Good Morning

Stiff Leg Barbell Good Morning is a strength – hip hinge with a long hamstring lever exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Erector spinae
Secondary muscles: Gluteus maximus, Hamstrings
Exercise type: Strength – hip hinge with a long hamstring lever

Exercise technique

Rack
Set the bar at upper-trapezius level with the safeties appropriately below.
Load
Place a light bar on the muscular shoulder line below your neck.
Unrack
Secure the bar with both hands and take short steps away from the rack.
Legs
Stand shoulder-width apart with a small fixed knee bend.
Lower
Send your hips backward and lean forward with a natural back position.
Limit
Stop before hamstring control ends or your lower back rounds.
Rise
Extend your hips to stand upright without changing knee angle.

Key technique points

Do not interpret straight legs as locked knees.
Do not force depth to parallel with the floor.
Do not place the bar on top of your neck.
Align your head with your back.
Establish abdominal pressure before lowering.
Learn the hinge with a light load.

Common mistakes

Locking the knees

Do not force the joints rigid in the lengthened hamstring position.

Rounding the lower back

Do not descend farther by bending your back after reaching your hip limit.

Throwing the head upward

Do not excessively extend your neck backward to look ahead.

Squatting

Do not continually bend your knees and turn the good morning into a squat.

Choosing a heavy bar

Do not exceed technical control with the long torso lever.

Leaning backward at the top

Do not hyperextend your lower back after standing upright.

Frequently asked questions