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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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