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Last updated February 2, 2026
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adductorscalveshamstringsquadricepslatslower backteres majortrapezius
Good Morning (Barbell)
Place bar on your back. Keep legs straight (soft knees). Hinge your hips back until your torso is nearly parallel to floor. Stand back up using hamstrings.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
lower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart and place a barbell across your upper back, resting on your traps.
- Ensure your grip on the bar is slightly wider than shoulder-width, and engage your core.
- Step 2Position Your Feet
- Position your feet firmly on the ground, ensuring they are flat and stable.
- Your toes should point forward or slightly outward, depending on your comfort.
- Step 3Hinge at the Hips
- Begin the movement by hinging at your hips, pushing your hips back while keeping your knees slightly bent.
- Maintain a straight back and keep your chest up as you lower your torso.
- Step 4Lower Your Torso
- Lower your torso until it is nearly parallel to the ground, feeling a stretch in your hamstrings.
- Keep your head in a neutral position, looking slightly ahead rather than down.
- Step 5Return to Start Position
- Engage your hamstrings and glutes to return to the starting position by driving your hips forward.
- Keep your back straight and core engaged throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form and control during each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully rack the barbell back on the squat rack or designated area.
- Stand tall and take a moment to recover before moving on to your next exercise.