Exercise guide · Legs & Glutes

Barbell Good Morning

The barbell good morning strengthens hamstrings, glutes, and lower back with a hip hinge. The bar rests across your upper traps like a squat while you bow forward at the hips and return to standing.

Targets: Hamstrings
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Good Morning

Set the bar on a rack at upper-chest height. Step under and position it across your upper traps, not your neck. Grip the bar with hands wider than shoulder-width.
Unrack and step back with feet hip-width apart, knees slightly bent, and core braced. Shoulders stay directly over mid-foot.
Push hips straight back and bow forward while keeping a flat back. The bar moves in a slight arc but stays over mid-foot.
Lower until your torso is roughly parallel to the floor or you feel a strong hamstring stretch—stop before your back rounds.
Drive hips forward to stand tall, squeezing glutes without hyperextending the lower back at the top.
Walk the bar back to the rack or use safety arms after your last rep.

Form cues

Bar on upper traps, chin slightly tucked
Hips go back—knees stay soft, not squatting
Back stays flat from neck to tailbone
Controlled descent—don't dive forward fast

Common mistakes

Bar resting on the neck instead of traps
Bending knees too much, losing hamstring tension
Rounding the lower back at the bottom
Using too much weight before mastering the hinge

Muscles worked

Primary

Hamstrings

Secondary

Glutes and Lower back

Safety: Start with the empty bar or very light weight. Use safety pins or a squat rack when available. Stop if you feel sharp lower back pain.

Alternatives

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