Primary Muscle Group(s): Back, Gluteus Maximus (Butt), Hamstrings
Secondary Muscle Group(s): Front Thighs, Calves
1. Place a light barbell across the back of your shoulders. Keep your feet firmly planted on the floor and spaced roughly shoulder length apart.
2. Lean forward at the waist. Keep your knees locked, back flat and straight, and head up. Bend forward as far as possible (stop bending if you start feeling uncomfortable). Straighten up and repeat.
The good morning is a great exercise to help strengthen and develop the lower back and gluteal (butt) region. The primary muscle groups for this exercise are the lower back and gluteal region but also, the hamstrings get a great deal of work from this movement.
The thighs and calves also work as secondary muscle groups.
This exercise makes a great addition to any strength program and will help to support big compound movements such as the squat and dead lift.
The important point to remember about this exercise is form. Try using very light weight (the bar) to start since the lower back is very sensitive.
Try and keep your back straight at all times during this movement. It is very important that you only bend at the waist and keep your eyes forward at all times.
Press play to view an instructional video on how to properly perform the good morning.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.