Barbell Good Morning
BarbellStrength
The Barbell Good Morning is a strength exercise where a barbell is placed across the upper back and traps, and the lifter hinges at the hips to lower their torso forward while keeping the back straight, then returns to standing. Its primary purpose is to build posterior chain power and strengthen the glutes through hip extension. It mainly targets the glutes, with secondary emphasis on the posterior thighs (hamstrings) and back, making it ideal for athletes, powerlifters, and those improving squat or deadlift performance; a barbell and rack are required.
How to Perform Barbell Good Morning
- 1Position a barbell across your upper back (rear delts/traps) in a low-bar squat placement, securing it with a grip slightly wider than shoulder-width.
- 2Stand with feet hip-width apart, toes slightly out, core braced, and chest up.
- 3Unlock hips by pushing them back slightly while maintaining a neutral spine and proud chest—initiate the hinge.
- 4Inhale deeply, then bend at the hips to lower your torso forward until it's nearly parallel to the floor (or feel a strong hamstring stretch).
- 5Exhale as you drive hips forward powerfully to return to the upright starting position, squeezing glutes at the top.
- 6Repeat for desired reps, keeping the bar path close to your body throughout.
- 7Key form tips: Maintain a neutral spine—avoid rounding the back; keep shins vertical and weight through mid-foot; use lighter weight to master the hip hinge. Common mistakes: Excessive knee bend (turns it into a squat), head jutting forward, or bouncing at the bottom.
