What should I feel during Good morning?

Deep hamstring stretch mid-descent; erectors brace isometrically throughout.

What are common mistakes with Good morning?

Rounding lower back — high spinal injury risk; Bar too heavy — always a technique exercise; Knees locked out — reduces hamstring stretch range

How do I progress Good morning?

Add load slowly; use as a warm-up accessory, not a primary lift.

What can I do instead of Good morning?

Romanian deadlift, B-stance RDL, Nordic curl

Good morning

Bar on upper traps; push hips back; torso near parallel; keep lumbar arch.

family=good morningpattern=hingeforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

hamstringsPRIME

lower back68

glutes56

Primary: hamstrings
Supporting: lower back, glutes

Mechanics

Pattern: hinge
Equipment: barbell
Geometry: 120° Hinge Angle
Target feel: Deep hamstring stretch mid-descent; erectors brace isometrically throughout.
Progression: Add load slowly; use as a warm-up accessory, not a primary lift.
Regression: Bodyweight good morning or Romanian deadlift with lighter load.

Common errors

Rounding lower back — high spinal injury risk
Bar too heavy — always a technique exercise
Knees locked out — reduces hamstring stretch range

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

Single-leg Romanian deadlift Same pattern: hinge · Shared equipment: barbell
DB Romanian deadlift Same pattern: hinge · Same equipment category: free_weight
Jefferson curl (light, slow tempo) Same pattern: hinge · Shared equipment: barbell
Kettlebell swing Same pattern: hinge · Same equipment category: free_weight
Trap bar deadlift Same pattern: hinge · Same equipment category: free_weight

See all 28 hamstrings exercises in the Atlas

Progression ladder

Beginner / regression: Bodyweight good morning or Romanian deadlift with lighter load.
Standard: Good morning
Advanced / progression: Add load slowly; use as a warm-up accessory, not a primary lift.

Atlas metrics

Movement pattern: hinge
Primary target: hamstrings
Supporting muscles: lower back, glutes
Equipment: barbell
Joint geometry: 120° Hinge Angle
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Joint-profile source set: This exercise maps to the repository's sourced hinge record with none support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Good morning?: Bar on upper traps; push hips back; torso near parallel; keep lumbar arch.
What should I feel during Good morning?: Deep hamstring stretch mid-descent; erectors brace isometrically throughout.
What are common mistakes with Good morning?: Rounding lower back — high spinal injury risk; Bar too heavy — always a technique exercise; Knees locked out — reduces hamstring stretch range
How do I progress Good morning?: Add load slowly; use as a warm-up accessory, not a primary lift.
What can I do instead of Good morning?: Romanian deadlift, B-stance RDL, Nordic curl