Is the Good Morning safe for my lower back?

Yes, provided you use a manageable weight and maintain a neutral spine throughout the movement. It is a highly effective exercise for strengthening the muscles that protect the spine.

How deep should I go during the hinge?

Lower your torso only as far as your hamstring flexibility allows without your lower back rounding. For most, this is between a 45-degree angle and parallel to the floor.

Should my legs be completely straight?

No, you should maintain a soft bend in the knees. Keeping them locked out can place unnecessary strain on the knee joints and limit your hip mobility.

Good Mornings Exercise Guide: Master the Hip Hinge

Learn how to perform the Good Morning exercise with proper form to strengthen your hamstrings, glutes, and lower back safely.

How to Perform

Position a barbell across your upper trapezius muscles and stand with your feet shoulder-width apart.
Breathe in deeply and brace your core while maintaining a slight bend in your knees.
Send your hips backward to hinge at the waist, lowering your torso toward the floor while keeping your back perfectly flat.
Continue the descent until your torso is nearly parallel to the floor or until you feel a deep stretch in your hamstrings.
Drive your hips forward and contract your glutes to return to the standing position.
Exhale at the top of the movement and reset your posture for the next repetition.

Common Mistakes

Rounding the lumbar spine under load
Bending the knees excessively into a squat-like motion
Moving too fast which relies on momentum rather than muscle tension
Using a weight that exceeds your ability to maintain a neutral spine

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Erector Spinae
Core

Related Guides

Hamstrings · Legs