Weighted Bag Good-Morning
Strengthen your back & core! Hinge at the hips with the Weighted Bag Good-Morning for a powerful posterior chain workout.
The Weighted Bag 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: weighted bag.
Required Equipment
Weighted Bag Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Weighted Bag Good-Morning Variations and Alternatives
How to do the Weighted Bag Good-Morning
Starting Position:
Stand with your feet shoulder-width apart, maintaining a slight bend in your knees.
Hold the weighted bag across your upper back. Your hands should grip the bag firmly, and your elbows should be pointed down and slightly back.
Keep your back straight and your chest lifted.
Movement:
Slowly hinge at your hips, pushing your hips backward while maintaining a straight back.
Lower your upper body until it is nearly parallel to the ground. Your knees should remain slightly bent throughout the movement.
Engage your core muscles to support your lower back as you lower down.
Pause for a moment at the bottom of the movement.
To return to the starting position, push through your heels to engage your glutes and hamstrings, straightening your body back to a standing position.
Tips:
Focus on keeping your back straight and your head in line with your spine throughout the movement.
Perform the exercise slowly and with control to maximize effectiveness and minimize the risk of injury.
Start with a light weight to ensure proper form before gradually increasing the load.
Weighted Bag Good-Morning FAQs
What muscles does the Weighted Bag Good-Morning work?
The Weighted Bag 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 Weighted Bag Good-Morning?
Weighted bag.
Is the Weighted Bag 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 Weighted Bag Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Weighted Bag Good-Morning variations and alternatives?
Similar exercises include the Band Good-Morning, Barbell Pin Good-Morning, Barbell Seated Good-Morning and Bodyweight Good-Morning.
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