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All glutes exercisesGlutes · Gym

Good Morning

Hinge with the bar on your back. Pure posterior-chain movement.

IntermediateBarbell3 × 8–10
Good Morning demonstration thumbnail — How To Perform Good Mornings - Exercise Tutorial
Glutes / hamstringsBarbell

Good Morning

Demo · Buff Dudes

Verified Good Morning demonstration by Buff Dudes. Click to play.

How to do the Good Morning

  1. 1Soft knees
  2. 2Hinge at hips
  3. 3Keep back neutral

Benefits of the Good Morning

  • Builds strength and size in the glutes / hamstrings through a full, controlled range of motion
  • Also trains back as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services