Back Exercises

Lower Back Training: Good Mornings

Hit the often-neglected posterior chain muscles with this classic move.

Lower Back Training: Good Mornings

If right now you’re asking yourself, “Why should I do good mornings?” consider these reasons:

■ Because you want to squat and deadlift more weight, and this is a great assistance move for accomplishing that.

■ Because you want to avoid the hamstring and lower-back injuries so common in those who focus too much on the anterior muscles, like quads and abs, and not enough on the posterior chain muscles.

■ Because you want another great exercise, in addition to leg curls, to rotate in with Romanian deadlifts. Maybe it’s time to stop asking if and why you should do good mornings, and start asking, “How and when?” We’ve got those answers here as well.

The Zone

Follow these step-by-step instructions to stay safe and hit the entire posterior chain.



1. Place a barbell across your upper traps and set your feet shoulder-width apart.

2. Grab the bar firmly, with knees slightly bent, chest out, and eyes ahead.

3. Begin by pushing your glutes back and bending forward at the hips.


Keeping your back flat throughout, descend until your torso is parallel with the floor. Pause momentarily at the bottom, then contract your lower back, glutes, and hamstrings to raise your torso back to the start position.

Quick Tips:

WHERE IT HITS: Hams, Glutes

WHEN TO DO IT:  After deadlifts, but before isolation moves

HOW TO DO IT: 2-4 sets, 10-15 reps (lightweight)