Good Morning - Variation

Recommendations: 2-3 Sets, 4-8 Reps, 30-50 Wght

Intermediate Lower Back Hamstrings Glutes Strength Barbell Push Compound Gym

Purpose: This exercise can be a powerful tool for developing the spinal erectors.

Benefits: This exercise has a different resistance curve from back extensions so these two exercises make a good combination.

Stand upright, a slight bend in the knees, with a light barbell resting on your shoulders behind your back (no matter your experience, start very light - no more than 10 to 20 pounds). This is your starting position. Bend forward at the waist until your torso is parallel with the floor. Keep your knees slightly bent to reduce the stress on your lower back. At the bottom of the movement, your chest should be down against your thighs. Inhale while doing this movement. Slowly straighten up, maintaining a slight bend in the knees. Exhale while doing this movement. Repeat for the required number of repetitions.


The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. Good Mornings places a lot of stress on the lower back.

Step 1

Stand upright, knees slightly bent, holding a light barbell on your shoulders

good-morning-variation-step-0

Stand upright, a slight bend in the knees, with a light barbell resting on your shoulders behind your back (no matter your experience, start very light - no more than 10 to 20 pounds). This is your starting position.

Step 2

Bend forward at the waist until your chest is resting on your thighs. Maintain the slight bend in your knees.

good-morning-variation-step-1

Bend forward at the waist until your torso is parallel with the floor. Keep your knees slightly bent to reduce the stress on your lower back. At the bottom of the movement, your chest should be down against your thighs. Inhale while doing this movement.

Step 3

Slowly straighten up, maintaining a slight bend in the knees.

good-morning-variation-step-2

Slowly straighten up, maintaining a slight bend in the knees. Exhale while doing this movement. Stand upright, a slight bend in the knees, with a light barbell resting on your shoulders behind your back.