Legs
Good Mornings
A powerful hip-hinge movement designed to build resilient hamstrings and a rock-solid lower back.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.