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Good Morning Squat

Good Morning Squat

The Good Morning Squat is a compound exercise that targets several muscle groups in your lower body and core. This exercise combines the benefits of a traditional squat with a hip hinge movement, providing an effective way to strengthen your glutes, hamstrings, quadriceps, and lower back muscles. To perform the Good Morning Squat, you start by standing with your feet shoulder-width apart, your toes pointing slightly outward. Place your hands on the back of your head, elbows pointing out to the sides. Then, engage your core and keep your chest up as you push your hips backward, hinging at the waist while bending your knees slightly. Gradually lower your upper body until it is almost parallel to the floor, maintaining a neutral spine throughout the movement. This exercise challenges your lower body strength and stability while also engaging your core muscles to maintain proper form. By incorporating the Good Morning Squat into your routine, you can enhance your athletic performance, improve your posture, and boost your overall lower body strength. Remember to start with lighter weights or bodyweight only if you're a beginner, gradually increasing the load as you become more comfortable with the movement. It's always important to use proper form and consult a fitness professional if you have any concerns. Whether you choose to perform this exercise at home or at the gym, it can be a valuable addition to your lower body workout routine.


  • Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  • Place your hands gently behind your head, with your elbows pointing outwards.
  • Engage your core and keep your back straight as you hinge at the hips, pushing your buttocks back.
  • Lower your upper body to a position parallel to the ground, while keeping your knees slightly bent and tracking over your toes.
  • Pause momentarily at the bottom of the movement, then push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form and technique throughout.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles and joints for the exercise.
  • Focus on maintaining a neutral spine throughout the movement to prevent injury.
  • Engage your core muscles to support your lower back and enhance stability.
  • Control the movement by lowering your hips down slowly and evenly with each repetition.
  • Avoid rounding your back or leaning too far forward during the squat motion.
  • Keep your feet shoulder-width apart or slightly wider to provide a stable base.
  • Use a comfortable weight that allows you to maintain proper form and technique.
  • Breathe out as you rise up from the squat to engage your abdominal muscles and improve power.
  • Include the good morning squat as part of a well-rounded lower body workout routine.
  • Listen to your body and rest when needed to prevent overtraining and promote recovery.


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