How to do it
- Set a light bar on your upper back as if squatting, with soft knees.
- Hinge at the hips, pushing them back and letting the torso fold forward.
- Drive the hips forward to return to standing.
Cues that matter
- Start ridiculously light. This lift punishes ego.
- Keep the spine rigid throughout — it is a hinge, not a bend.
Common mistakes
- Rounding the back under load.
- Turning it into a squat by bending the knees.
Muscles worked
Primary
- Lower Back
- Erector spinae
Also works
- Hamstrings
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Good Morning in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the lower back with different equipment — for a day the barbell is taken, or a gym that does not have one.