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.

Watch for

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

Equipment context

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

Substitutions

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

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.

Try these tools

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

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: good morning
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: B-stance RDL

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Good morning -> B-stance RDL
curated substitution in the Atlas
same target muscle: hamstrings

Train Good morning in Gym Mode → Browse the public Atlas →