GymPlan AI
Exercises › Hamstrings › Good Morning

Good Morning

Good Morning is an intermediate compound barbell powerlifting that mainly works your hamstrings, with help from your abs, glutes and lower back.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Good Morning: starting position
Starting position
Good Morning: end position
End position

How to do the good morning

  1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
  2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
  3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Muscles worked

Primary: HamstringsSecondary: AbsSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your good morning with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Good Morning alternatives

Exercises that train the same main muscle, including options with other equipment.

Sumo DeadliftBarbell · IntermediateGlute Ham RaiseMachine · IntermediateBand Good MorningBand · BeginnerGood Morning off PinsBarbell · IntermediateHanging Bar Good MorningBarbell · IntermediateSumo Deadlift with BandsBarbell · Intermediate

FAQ

What muscles does the good morning work?

It mainly works your hamstrings; your abs, glutes and lower back assist.

How many sets and reps of good morning should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the good morning good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →