Glutes · Barbell
Barbell Good Morning
The barbell good morning is a hip-hinge movement that targets the posterior chain, primarily loading the hamstrings, glutes, and spinal erectors. It is typically programmed as an accessory lift on lower-body or deadlift days to strengthen the lower back and improve hip extension mechanics.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet shoulder-width apart and place a barbell across your upper back, not on the neck, holding it with hands wider than shoulder-width.
- Keep your back straight, knees slightly bent, and core braced.
- Inhale and hinge at your hips, bending forward while keeping your back straight. Move until your upper body is almost parallel to the floor.
- Pause briefly, then exhale as you use your hamstrings and glutes to return to the starting position, keeping your back straight throughout the movement.
Common mistakes
- Rounding the lower back places excessive shear stress on the lumbar spine and compromises safety.
- Bending the knees too much turns the movement into a squat and removes tension from the hamstrings and glutes.
- Resting the barbell directly on the neck rather than across the upper traps creates painful cervical compression.
- Using loads that are too heavy leads to a breakdown in form during the eccentric phase.
Tips
- Initiate the movement by pushing the hips directly backward while keeping the shins relatively vertical.
- Maintain a strong abdominal brace throughout the entire range of motion to lock the spine in a neutral position.
- Reverse the movement once you feel a full stretch in the hamstrings, rather than forcing the torso strictly parallel to the floor.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions using moderate weight, resting 90 to 120 seconds between sets. Heavy low-rep attempts are not advised due to high mechanical demands on the lower back.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the barbell good morning safe for the lower back?
It safely strengthens the lumbar erectors when performed with a neutral spine and controlled loads, but if pain occurs, stop immediately and consult a healthcare professional.
What exercises can substitute for the barbell good morning?
Dumbbell Romanian deadlifts and back extensions on a 45-degree bench replicate the hip hinge mechanics and work the same muscle groups.
