Good Mornings 7s · no sound

Good Mornings

A standing hip-hinge bow that trains the hamstrings, glutes, and lower back — a clean teaching piece for the hinge pattern.

Primary muscle
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Movement
Hinge
Share

How to do it

  1. Stand tall with your feet hip-width apart, hands crossed at your chest or behind your head.
  2. Brace your core and unlock your knees with a soft bend, keeping that bend constant through the rep.
  3. Push your hips backward and bow your torso forward, keeping your back flat from head to tailbone.
  4. Lower until you feel a deep stretch in the hamstrings or your torso is roughly parallel to the floor.
  5. Drive your hips forward to lift your torso back up to standing, squeezing your glutes at the top.
  6. 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.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod