Barbell Stiff Leg Good Morning

Barbell Stiff Leg Good Morning

The Barbell Stiff Leg Good Morning is a compound exercise that primarily targets the muscles of the lower back, hamstrings, glutes, and core. It is often considered as an excellent exercise for strengthening the posterior chain and improving flexibility. By performing this exercise, you can enhance your overall strength and stability, and also improve your posture and athletic performance. The Barbell Stiff Leg Good Morning is performed with a barbell placed on the back of your shoulders, similar to a back squat. However, instead of squatting down, this exercise involves hinging at the hips and bending forward while keeping your legs straight. This movement places a significant load on the hamstrings and lower back as you lower your torso towards the ground, making it an effective exercise for targeting those muscle groups. When performing the Barbell Stiff Leg Good Morning, it is important to maintain proper form and technique throughout the movement. Engage your core muscles to stabilize your spine, keep your chest up and shoulders back, and push your hips backward as you hinge forward. It's important to maintain a slight bend in your knees to avoid excessive strain on your lower back. As with any exercise, it's crucial to start with lighter weights and gradually increase the load as you become more comfortable with the movement. Additionally, if you have any existing back or hamstring injuries or conditions, it's important to consult with a fitness professional or healthcare provider before attempting this exercise. Incorporating the Barbell Stiff Leg Good Morning into your workout routine can provide you with numerous benefits, including increased strength and muscle development in the lower back and hamstrings. Remember to always prioritize proper form, and consider seeking guidance from a qualified fitness professional to progress effectively and safely in your fitness journey.


  • Position a barbell across your upper back, resting it on your trapezius muscles.
  • Stand with your feet hip-width apart, toes facing forward.
  • Engage your core and keep your back straight, maintaining a slight bend at the knees.
  • Hinge forward at the hips, pushing your buttocks back while keeping your chest lifted.
  • As you hinge forward, let the barbell slide down your thighs, maintaining a tight grip.
  • Continue lowering until you feel a stretch in your hamstring muscles, but avoid rounding your back.
  • Pause briefly at the bottom position and then slowly reverse the movement.
  • Push your hips forward, engaging glutes, and return to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Start with lighter weights to master the technique before progressing to heavier loads.
  • Engage your core muscles throughout the movement to maintain stability and control.
  • Focus on the hip hinge movement, driving the hips back and maintaining a neutral spine.
  • Keep a slight bend in the knees to avoid excessive strain on the lower back.
  • Remember to breathe properly, exhaling as you lower the barbell and inhaling as you return to the starting position.
  • Avoid rounding your back or allowing it to arch excessively.
  • Always warm up thoroughly before attempting this exercise to prevent injury.
  • Gradually increase the range of motion as your flexibility improves.
  • Ensure proper form by performing the exercise in front of a mirror or under the supervision of a qualified trainer.
  • Listen to your body and stop immediately if you experience any pain or discomfort.


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