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Hamstring Exercises - Good Mornings Exercise

Exercise Name: Good Mornings

Purpose: To develop the hamstring and buttock muscles.

Target Muscle Group(s): The primary muscle groups being developed are the hamstrings ("biceps femoris, long head"; "biceps femoris, short head"; "semitendinosus"; and "semimembranosus") and buttocks (gluteus maximus).

Secondary muscle groups being developed are the spinal muscles ("spinalis thoracis"; "longissimus thoracis"; and "lliocostalis") and quadratus lumborum (sheet of muscle that goes from the lower back to the stomach). The spinal muscles and quadratus lumborum are not illustrated in the picture below.

good morning exercise

Instructions: Proper Good Mornings Technique

1. Rest the bar on your trapezius or slightly lower on your rear deltoids.
2. Position your feet shoulder width apart.
3. Keep your knees slightly bent throughout the entire exercise.
4. Starting pulling your buttocks back while simultaneously tilting your upper body forward.
5. Continue until your upper body is parallel to the floor.  
6. Come back up to the starting position squeezing your buttocks and pulling with your hamstrings.

Additional Comments And Tips: 

1. Breathe in as you lower your torso, and breathe out as you come back to the starting position.
2. Only attempt good mornings after you've been training for at least six months, as it's an advance exercise.
3. Keep your back straight throughout the entire range of the motion.

Also Known As: Barbell Good Mornings
Exercise Type: Strength Training, Weight Loss, Toning, Sports Training
Force: Pull
Exercise Level: Advanced
Mechanics Type: Compound Exercise

Good Morning Variations: Dumbbell Good Mornings

Safety Precautions:

1. It's very important that you don't round your back during the exercise. Keep your back straight at all times.
2. Use light weights for this exercise. Using heavy weights could leads to all kinds of injuries the back and neck.

Alternatives/Substitutions: List of Hamstring Exercises
  • Lying Leg Curls
  • Powerlifting Style Deadlifts
  • Seated Leg Curls
  • Standing Leg Curls

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