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Good Morning

HamstringsGlutes Lower back Compound BarbellPower rack / half rack / squat rack
Demo (loops)

How to do it

Starting position

  1. Set the barbell in the rack at shoulder height.
  2. Step under the barbell and place it on your traps.
  3. Stand tall with your feet shoulder-width apart.
  4. Grip the barbell wide with both hands to secure it.

Movement

  1. Keep a slight bend in your knees and push your hips back.
  2. Slowly lower your torso until it is parallel to the ground.
  3. Drive through your entire foot into the floor to return to the starting position.

Breathing

Inhale as you bend forward and exhale as you come up.

Trainer tips

  • Settle the bar securely on your traps
  • Push your hips back and lean your upper body forward
  • Maintain a neutral spine all the way

Cautions

  • Hyperextending your knees strains the joints, so keep them slightly bent.
  • Rounding the lower back and bending forward
  • Using too heavy a weight

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesHamstringsGlutes
Secondary musclesLower back
EquipmentBarbellPower rack / half rack / squat rack
Movement patternHinge
Rep range8–12 reps
10 similar exercises

Representative exercise: Bodyweight Good Morning

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.