Good Morning
In short
The good morning trains your hamstrings, with your glutes and back helping. You need a barbell, and do 6 to 10 reps per set. Mitta rates it C.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes and back
- Equipment
- Barbell
- Rep range in Mitta
- 6 to 10 reps
- Skill level
- Advanced
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Bar low on your back.
- Hips back.
- Start light.
Pick a weight you can lift for 6 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Effective stretch, but heavy lower-back loading with a long lever arm. Experienced lifters only; RDLs or back extensions are safer.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Romanian Deadlift · Barbell · rating A
- Dumbbell Romanian Deadlift · Dumbbell · rating A
- 45° Back Extension · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the good morning.
Let Mitta set the weight.
Mitta plans the good morning with a weight and rep target for every set, worked out from your last sessions.
Questions about the
good morning
What muscles does the good morning work?
The good morning mainly trains your hamstrings. Your glutes and back help.
How many reps of the good morning should I do?
Mitta plans the good morning at 6 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the good morning?
Good alternatives that train the same muscle are the Romanian deadlift, dumbbell Romanian deadlift and 45° back extension.
Is the good morning good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the good morning have rating C?
Effective stretch, but heavy lower-back loading with a long lever arm. Experienced lifters only; RDLs or back extensions are safer.