Muscles Worked
Learn more in the Hamstrings training guide →
Primary
Hamstrings
Secondary
Glutes
Back
Highlighted muscles
How To Perform
- 1 Place the bar on the upper traps like a squat.
- 2 With a slight knee bend, hinge at the hips, lowering the torso toward parallel.
- 3 Return by driving the hips forward.
Form Cues
- ✓ A flat back is absolutely essential — rounding under a bar on your back is dangerous.
- ✓ Start very light and progress conservatively.
Common Mistakes
- ✗ Excessive load before mastering the movement — start extremely light.
- ✗ Rounding the back.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Good Morning, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Good Morning? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Good Morning should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Good Morning target?
Good Morning primarily targets the Hamstrings. Secondary muscles include Glutes, Back.
Is Good Morning good for beginners?
Good Morning is an advanced exercise. Develop solid technique on simpler movements before attempting it.
How much rest between sets?
For Good Morning, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.