Barbell Good Morning

Barbell Good Morning

The Barbell Good Morning is a powerful exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. It is an excellent choice for anyone looking to strengthen and develop these muscle groups. To perform the Barbell Good Morning, you'll need a barbell and a stable surface to stand on. Start by positioning the barbell across your upper back, just below the base of your neck. Stand with your feet hip-width apart and engage your core for stability. The movement begins by hinging at the hips, pushing your buttocks back as if attempting to touch the wall behind you with your glutes. Keep your knees slightly bent but avoid excessive squatting. Lower your torso forward until it is almost parallel to the floor. Maintain a flat back throughout the entire range of motion. It's crucial to maintain control throughout the movement and avoid rounding your back or allowing your knees to collapse inward. Engaging your core and squeezing your glutes at the top of the movement will help you achieve maximum benefits from this exercise. Although the Barbell Good Morning can be challenging, it is a highly effective exercise for developing strength and stability, particularly in the posterior chain. It is important to start with lighter weights and gradually progress as your strength and form improve. Remember to always prioritize proper technique and listen to your body to avoid overstraining or injury.


  • Start by placing a barbell on your upper back, using an overhand grip and making sure it rests on your traps.
  • Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
  • Keeping your back straight and core engaged, hinge forward at the hips as you push your glutes backward.
  • Lower your torso until you feel a stretch in your hamstrings, while maintaining a slight bend in your knees.
  • Pause for a moment, then return to the starting position by pushing your hips forward and extending your back.
  • Repeat the motion for the recommended number of repetitions.

Tips & Tricks

  • Start with a light weight and focus on mastering the technique before progressing to heavier weights.
  • Engage your core and maintain a neutral spine throughout the movement to avoid injury.
  • Keep your feet shoulder-width apart and your knees slightly bent to maintain stability.
  • Control the movement and avoid using momentum to lift the weight. Focus on using your hamstrings and glutes to power the movement.
  • Exhale as you lift the weight and inhale as you lower it to maintain proper breathing technique.
  • Stretch your hip flexors and hamstrings before performing the exercise to maximize flexibility and prevent tightness.
  • Include variations such as using dumbbells or a resistance band to target different muscle groups and keep the exercise challenging.
  • Gradually increase the weight over time to continue building strength and muscle.
  • Consult with a fitness professional to ensure proper form and technique to prevent injury.
  • Combine the barbell good morning with other lower body exercises for a well-rounded leg and glute workout.


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