Squat & Good-Morning
Strengthen your posterior chain & legs! This combo move builds strength & improves flexibility. Perfect for intermediate lifters.
The Squat & Good-Morning is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: barbell or weight plates.
Required Equipment
Squat & Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Squat & Good-Morning Variations and Alternatives
How to do the Squat & Good-Morning
Stand with your feet shoulder-width apart.
If using a barbell, position it comfortably across your upper back and hold it in place with an overhand grip.
Engage your core, keep your back straight, and place your hands behind your head or on the back of your neck if performing the bodyweight version.
Initiate the movement by bending at the hips, pushing your bottom back as if you are trying to close a door with your behind. Keep your back straight and maintain a slight bend in your knees.
Lower your torso until it’s almost parallel to the floor (as shown in the second and third images), or as low as your flexibility allows without rounding your back.
Pause at the bottom of the movement, then raise your torso back up to the starting position.
From the standing position, proceed to lower yourself into a squat, bending at the knees and dropping your hips down (as shown in the fourth and fifth images) while keeping your weight on your heels and your back straight.
Press through your heels to return to the starting position.
Repeat for the desired number of repetitions.
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Ensure to perform the exercise with control and good form to minimize the risk of injury. If you are new to this exercise or are using weight, it may be helpful to have a spotter and to start with lighter weights to perfect your form.
Squat & Good-Morning FAQs
What muscles does the Squat & Good-Morning work?
The Squat & Good-Morning mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Squat & Good-Morning?
Barbell or weight plates.
Is the Squat & 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 Squat & Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Squat & 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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