Good Mornings

Instructions

1. Stand with feet shoulder-width apart and a barbell resting across your upper back (or use bodyweight).
2. Engage your core and keep a slight bend in your knees.
3. Hinge at the hips, pushing your glutes back as your torso lowers toward parallel with the ground.
4. Keep your back flat and neck neutral throughout the motion.
5. Drive through your heels to return to standing upright.

Benefits

• Strengthens glutes, hamstrings, and spinal erectors.
• Reinforces proper hip hinge mechanics.
• Improves posture and movement control.
• Can be used as a warm-up, accessory, or main lift.

Key Points

• Maintain a neutral spine and tight core.
• Initiate the movement from the hips, not the knees.
• Keep the barbell stable across your upper back (if used).
• Hinge only as far as flexibility and form allow.

Common Mistakes

• Rounding the back during the hinge.
• Bending the knees too much.
• Letting the bar roll up or down the back.
• Overextending the spine at the top of the lift.