March Good-Morning
The March Good-Morning mainly works the hamstrings and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
March Good-Morning Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
How to do the March Good-Morning
Setup
Stand tall with feet hip-width apart and hands clasped in front of your chest.
Engage your core to maintain a neutral spine throughout the movement.
Movement
The Hinge: Initiate the movement by pushing your hips backward while maintaining a slight bend in your knees. Keep your back straight, chest up, and gaze forward. Hinge until your torso is nearly parallel to the floor, feeling a stretch in your hamstrings.
The Drive: Return to the starting upright position by driving your hips forward and squeezing your glutes.
The Knee Lift: As you stand up, lift one knee toward your chest in a controlled motion before placing the foot back down for the next hinge repetition.
Important Notes
Focus on a slow, controlled hip hinge rather than bending your waist.
Keep your core tight to protect your lower back at all times.
March Good-Morning FAQs
What muscles does the March Good-Morning work?
The March Good-Morning mainly works the hamstrings and glutes & hips, with help from the lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the March Good-Morning?
None. The March Good-Morning is a bodyweight exercise, so you can do it anywhere.
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