Bar Safety Good-Morning
Strengthen your posterior chain with the Bar Safety Good-Morning! Build a stronger back and improve your deadlift – safely.
The Bar Safety 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: power tower or safety squat bar or weight plates.
Required Equipment
Bar Safety Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Bar Safety Good-Morning Variations and Alternatives
How to do the Bar Safety Good-Morning
Set up the safety squat bar on a power rack at about shoulder height and load it with the desired weight.
Step under the bar, positioning it across your traps and shoulders. The unique design of a safety squat bar includes pads and handles to hold onto.
Remove the bar from the rack by straightening your legs and stepping back carefully.
Stand with your feet shoulder-width apart, toes slightly pointed outward.
Keep your back straight, core tight, and your head looking forward.
Begin the movement by pushing your hips backward, bending at the waist, and maintaining a straight back.
Lower your torso until it is almost parallel to the floor, or until your hamstrings are fully stretched.
Inhale as you descend and exhale as you return to the starting position by driving your hips forward and extending through the lower back.
Perform the desired number of reps then safely rerack the bar.
It's important to perform this exercise with proper form to prevent injury. Modifying the range of motion to maintain comfort and spine safety is recommended, especially for those new to the exercise or with limited flexibility.
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Bar Safety Good-Morning FAQs
What muscles does the Bar Safety Good-Morning work?
The Bar Safety 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 Bar Safety Good-Morning?
Power tower or safety squat bar or weight plates.
Is the Bar Safety 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 Bar Safety Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bar Safety Good-Morning variations and alternatives?
Similar exercises include the Barbell Pin Good-Morning, Barbell Seated Good-Morning, Barbell Single-Leg Good-Morning and Bodyweight Good-Morning.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.