How to Do Good Morning: Muscles Worked & Proper Form

Good Morning exercise technique

Muscles Worked in Good Mornings

Muscles worked in the good morning exercise

Primary muscles worked:

Secondary muscles worked:

How to Do Good Mornings

  1. Place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar.
  2. Take two steps back, and place your feet slightly wider than hip-width.
  3. Inhale and hold your breath, and lean forward by hinging your hips. Imagine that you are trying to push your butt back as far as possible.
  4. Lean forward as far as you can with a straight back, and without the bar rolling forward.
  5. Your knees will bend slightly, but most of the movement takes place in the hips.
  6. With control, stop and reverse the movement, extending your hips again while exhaling.
  7. At the top, inhale and repeat for reps.


The good morning is an exercise that trains your core effectively. Many use it as an assistance exercise for the squat and the deadlift.

Try different foot and bar positions to find what you like best. Many people seem to prefer a rather wide stance and placing the bar low on their back.

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Text and graphics from the StrengthLog app.