Standing Wide Good-Morning
Stretch & strengthen your back and hamstrings with Standing Wide Good-Mornings! Improve flexibility and posture.
The Standing Wide Good-Morning is a compound exercise that mainly works the lower back and hamstrings, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Standing Wide Good-Morning Muscles Worked
Primary
Spinal Erectors (erector spinae); Hamstrings
Secondary
Lower Back (quadratus lumborum); Glutes (gluteus maximus)
Standing Wide Good-Morning Variations and Alternatives
How to do the Standing Wide Good-Morning
Starting Position:
Stand tall with your feet wider than shoulder-width apart.
Keep your toes pointing slightly outward.
Engage your core by drawing your belly button towards your spine to maintain stability.
Hands Position:
Place your hands on your hips or behind your head to support your back.
Movement:
Begin by bending at your hips, pushing your hips back while keeping a slight bend in your knees.
As you hinge forward, keep your back straight and your chest lifted.
Lower your torso until it is parallel to the ground or as far as is comfortable for you.
Breathing:
Inhale as you prepare to move, and exhale as you hinge forward.
Hold the Stretch:
Hold the position for 15-30 seconds, feeling the stretch in your hamstrings and lower back.
Returning to Start:
To come back to the starting position, engage your core and slowly raise your torso back up by pushing your hips forward.
Repetitions:
Repeat the stretch 3-5 times, focusing on maintaining good form and control.
Tips:
Keep your movements slow and controlled to avoid injury.
Ensure your head is aligned with your spine during the stretch.
If you feel any sharp pain, stop the exercise and consult a professional.
Standing Wide Good-Morning FAQs
What muscles does the Standing Wide Good-Morning work?
The Standing Wide Good-Morning mainly works the lower back and hamstrings, with help from the glutes & hips. The main muscles are the erector spinae and hamstrings.
What equipment do you need for the Standing Wide Good-Morning?
None. The Standing Wide Good-Morning is a bodyweight exercise, so you can do it anywhere.
Is the Standing Wide 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 Standing Wide Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Wide Good-Morning variations and alternatives?
Similar exercises include the Barbell Pin Good-Morning, Barbell Seated Good-Morning, Basic Toe-Tap and Bodyweight Good-Morning.
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