Barbell Good Morning

Barbell Good Morning is a resistance exercise - strength exercise involving Hamstrings, Gluteus maximus. 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: Hamstrings, Gluteus maximus
Secondary muscles: Erector spinae, Adductor magnus, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Bar shelf
Rest the bar on upper-back muscles.
Stance
Plant feet hip-width apart.
Knees
Bend slightly and maintain that angle.
Hinge
Send hips backward and lean the torso forward.
Depth
Descend with the bar over midfoot.
Reverse
Extend hips at the limit of hamstring tension.
Finish
Stop upright without arching backward.

Key technique points

Do not press the bar onto your neck.
Do not select load based on your deadlift.
Keep knee bend small.
Brace your abdomen before descending.
Let your gaze move downward with the torso.
Do not push the bar forward with your hands.

Common mistakes

Starting heavy

The long torso lever quickly challenges control.

Turning into a squat

Deep knee flexion changes the hip hinge.

Raising the head

The neck leaves torso alignment.

Rounding the back

Motion comes from the spine instead of the hips.

Slipping bar

Loose upper-back support disrupts the bar shelf.

Arching at the top

Lower-back movement follows completed hip extension.

Frequently asked questions