Barbell Seated Good-Morning
Strengthen your lower back and hamstrings with the Barbell Seated Good-Morning. A challenging exercise for advanced lifters!
The Barbell Seated Good-Morning is a compound exercise that mainly works the lower back and glutes & hips, with help from the hamstrings and core. You'll need: exercise bench or barbell.
Required Equipment
Barbell Seated Good-Morning Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Barbell Seated Good-Morning Variations and Alternatives
How to do the Barbell Seated Good-Morning
Instructions for the Barbell Seated Good Morning:
Sit on a flat bench with your feet firmly planted on the floor, hip-width apart.
Rest a barbell across the back of your shoulders, gripping it slightly wider than shoulder-width.
Keep your back straight, abs tight, and shoulders pinned back.
While maintaining the natural arch in your back, hinge at the hips, leaning the torso forward.
Lower your torso until you feel a stretch in your hamstrings or your upper body is just above parallel to the ground.
Reverse the motion by extending your hips and raising your torso back to the starting position.
Perform the desired number of reps, ensuring you’re moving with control and not relying on momentum.
Safety and Tips:
Start with a light weight and increase only when you’re comfortable with the movement.
Keep your neck in a neutral position by looking forward or slightly down.
Do not round your lower back during the movement to prevent injury.
Keep the movement slow and controlled.
Ensure the barbell is securely positioned and doesn't roll onto your neck.
If you’re new to this exercise, consider having a spotter or trainer supervise your form.
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Barbell Seated Good-Morning FAQs
What muscles does the Barbell Seated Good-Morning work?
The Barbell Seated Good-Morning mainly works the lower back and glutes & hips, with help from the hamstrings and core. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Barbell Seated Good-Morning?
Exercise bench or barbell.
Is the Barbell Seated Good-Morning a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Seated Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Seated Good-Morning variations and alternatives?
Similar exercises include the Barbell Zercher Back Extension, Barbell Pin Good-Morning, Barbell Single-Leg Good-Morning and Bodyweight Good-Morning.
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