How to Good Mornings Exercise

About the Good Mornings Exercise

The aptly named good morning exercise (the movement mimics someone getting out of bed in the morning and stretching) targets the posterior chain muscles, namely the hamstrings, glutes and spinal erectors.

Some athletes and personal trainers advise against performing the good morning raise due to the perceived injury risk. Indeed, the exercise does pose a high risk of injury for athletes who attempt to perform good mornings with excessive weight and/or less than perfect form.

The important points to remember about the good morning raise are 1) keep the back straight, abdominals tight and a slight bend at the knee throughout, 2) never descend the torso to a level where the back begins to round, 3) always use a weight you can comfortably control, and 4) have an experienced trainer take a look at your form to ensure you are safely performing the exercise.

How to perform


  1. Place a barbell on a squat rack and load the bar with a suitable weight (always start with a low weight for this exercise). Place on safety collars
  2. Place bar on the back of the shoulders, taking a wide grip
  3. Dismount the barbell, take a few steps backwards, and take a shoulder width stance with a slight bend in the knees


  1. Maintaining a straight back, bend your torso forward by bending at the hips, keeping your chest up
  2. Continue to descend until your torso is just above paraell with the ground
  3. Raise the torso back up to the starting position
  4. Repeat for the desired number of repetitions

Other Leg Exercises