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How to do it
- Stand tall with your feet hip-width apart, hands crossed at your chest or behind your head.
- Brace your core and unlock your knees with a soft bend, keeping that bend constant through the rep.
- Push your hips backward and bow your torso forward, keeping your back flat from head to tailbone.
- Lower until you feel a deep stretch in the hamstrings or your torso is roughly parallel to the floor.
- Drive your hips forward to lift your torso back up to standing, squeezing your glutes at the top.
- Pause briefly upright before starting the next rep, keeping the same knee angle throughout the set.
Common mistakes
- Rounding the back as you bow forward, which loads the spine instead of the hamstrings and glutes.
- Bending the knees more as you go down, turning the hinge into a half-squat and reducing hamstring work.
- Going past parallel before the hips can absorb the stretch, which strains the lower back.
- Standing up by pulling with the lower back instead of driving with the hips and glutes.
Muscles worked
- Primary
- GlutesHamstrings
- Secondary
- Abs
Good to know
- What muscles does the Good Mornings work?
- Mainly the glutes and hamstrings. It also works the abs.
- What equipment do you need for the Good Mornings?
- None. It is a bodyweight exercise.
- Is the Good Mornings good for beginners?
- GymVim rates it beginner.