Bodyweight Good-Morning
Strengthen your back and hamstrings! This exercise is great for building core strength and improving posture.
The Bodyweight Good-Morning is a compound exercise that mainly works the lower back and hamstrings, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Bodyweight Good-Morning Muscles Worked
Primary
Spinal Erectors (erector spinae); Hamstrings
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis)
Bodyweight Good-Morning Variations and Alternatives
How to do the Bodyweight Good-Morning
Start by standing with your feet shoulder-width apart. Keep your knees slightly bent and hands placed on your hips or behind your head for balance.
Engage your core and keep your back straight. Tuck your chin slightly to maintain a neutral neck position.
Hinge at your hips, pushing your buttocks backward and lowering your torso towards the ground. Keep your back flat and avoid rounding your shoulders.
Lower your torso until you feel a good stretch in your hamstrings, but ensure you do not strain or overly round your lower back. Your upper body should be almost parallel to the ground in the bottom position, as shown in the third image.
Pause at the bottom of the movement, then slowly return to the starting position by extending your hips and standing back up. Keep your core tight and your back straight throughout the movement.
Repeat the movement for the desired number of repetitions before resting and moving on to the next set.
Remember to always perform the exercise with the correct technique and avoid any sudden or jerky movements to prevent injury. If you are new to this exercise or have any existing lower back issues, be especially careful and consider consulting a fitness professional for guidance.
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Bodyweight Good-Morning FAQs
What muscles does the Bodyweight Good-Morning work?
The Bodyweight Good-Morning mainly works the lower back and hamstrings, with help from the glutes & hips and core. The main muscles are the erector spinae and hamstrings.
What equipment do you need for the Bodyweight Good-Morning?
None. The Bodyweight Good-Morning is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight 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 Bodyweight Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Good-Morning variations and alternatives?
Similar exercises include the Band Good-Morning, Barbell Pin Good-Morning, Barbell Seated Good-Morning and Barbell Single-Leg Good-Morning.
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