Seated Wide Good-Morning
Stretch & strengthen your lower back and hamstrings with the Seated Wide Good-Morning! Improve flexibility and core stability.
The Seated Wide Good-Morning mainly works the core and glutes & hips, with help from the hamstrings and lower back. You'll need: exercise bench or box.
Required Equipment
Seated Wide Good-Morning Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Seated Wide Good-Morning Variations and Alternatives
How to do the Seated Wide Good-Morning
Starting Position:
Sit on a sturdy, flat surface or a low box.
Position your legs wide apart, ensuring that your feet are firmly planted on the ground.
Hand Placement:
Place your hands behind your head.
Make sure your elbows are pointed out to the sides, creating a wide stance with your arms.
Engaging Your Core:
Engage your core muscles by pulling your belly button in towards your spine. This will help maintain stability during the movement.
Movement:
Inhale as you lengthen your spine and prepare to move.
Exhale as you hinge forward at the hips, keeping your back straight and your torso tilted toward the ground.
Aim to lower your torso without rounding your back, keeping a neutral spine.
Stretch:
Hold the position for a few seconds, feeling the stretch in your hamstrings and lower back.
Ensure that you’re not putting any pressure on your neck; keep it relaxed.
Returning to Starting Position:
Inhale and slowly return to the starting position by using your core muscles to lift your torso back up.
Repetition:
Repeat this movement for 5-10 repetitions, taking deep breaths throughout to help with relaxation and stretch.
Tips:
Focus on maintaining a steady breath throughout the exercise.
If you experience any discomfort, reduce the range of motion or pause for a moment before continuing.
Seated Wide Good-Morning FAQs
What muscles does the Seated Wide Good-Morning work?
The Seated Wide Good-Morning mainly works the core and glutes & hips, with help from the hamstrings and lower back. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Seated Wide Good-Morning?
Exercise bench or box.
What workout day should the Seated Wide Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Wide Good-Morning variations and alternatives?
Similar exercises include the Barbell Seated Good-Morning, Bodyweight Good-Morning, Head-To-Floor Deep-Squat and Dumbbell Seated Good-Morning.
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