Good Morning Exercise: How I Built a Stronger Back and Fixed My Posture
I used to think a strong back was something you built for looks. I was wrong. I learned the hard way that neglecting my posterior chain was costing me—not just in the gym, but in everyday life as well. My lower back would ache after a long drive. My deadlift was stuck. By the day, I was less strong than when I started it.
My turning point moment was when one of the trainers observed me deadlifting and remarked that my hips did not know how to hinge. He introduced me to the Good Morning exercise, and it rewired my entire understanding of strength. This wasn’t just another movement; it was the foundational fix I’d been missing. It built the armor I needed and erased the pain I’d accepted as normal.
I knew I needed to fix my posterior chain—the collection of muscles on the backside of your body, like your glutes, hamstrings, and spinal erectors. That’s when I discovered the Good Morning exercise. It sounded deceptively simple. But let me tell you, this movement became the cornerstone of my strength. It didn’t just add muscle; it rewired my entire approach to lifting and eliminated the back pain I’d accepted as normal.
In this post, I’m going to walk you through exactly what I learned. I’ll break down what the Good Morning is, why it’s a non-negotiable in my routine, how I nailed the form to stay safe, and what to do if you don’t have a barbell.
What is a Good Morning Exercise? My “Aha!” Moment
The first time I saw someone do a Good Morning, I was confused. Why would you put a barbell on your back like you’re about to do a squat, and then just bend forward? It looked like a recipe for a slipped disc.
However, here is the point, when properly done, it is the opposite. Good Morning exercise is a strength exercise in which you lean a weight (a barbell) across your back, like in a high-bar squat position. You hinge on your hips with a slight bend of your knees pushing your butt backwards until your torso is almost parallel with the floor. Then, you bend the hips forward to get back to the standing position.
It is named after the finishing position, you are on your feet like meeting the day. I got my eurephany when I picked it with a barbell only. My hamstringes were stretched to an unimaginable extent and my glutes and lower back badly contracted. It was not a kind of ego-lifting; it was a sense of movement. I noticed that this exercise was training my body to get the basic hip hinge pattern, which is imperative in deadlift, squats, and even in the normal lifting in daily life.
The Unbeatable Benefits: Why I Never Skip Good Mornings
I didn’t just feel better; the benefits showed up in my numbers and my daily life. This isn’t just bro-science; the principle of training the posterior chain is well-documented for improving athletic performance and reducing injury risk.
- Postural Powerhouse: This is the greatest win on my part. Sedentary living causes your hip flexors to tighten and your glutes and back to become weaker. Good Mornings compel these strangled muscles to rise and toil. In several weeks, I could see myself standing taller without the slightest idea about it. That nagging lower back pain? Gone. It is logical: the more powerful the back is, the better it supports your spine.
- Explosive Strength for Big Lifts: This was the game-changer for my performance. My deadlift stalled at 315 pounds. I was stuck there for months. After integrating Good Mornings into my routine for 8 weeks, I broke through that plateau and pulled 345 pounds. The reason is simple: the deadlift is a hip hinge movement. By strengthening that pattern directly with load, I built the specific strength needed to pull more weight.
- Bulletproof Hamstrings and Glutes: Good Mornings involve the hamstrings through the hip and knee joints, unlike the leg curls, which isolate the hamstrings. This develops efficient, sturdy hamstrings that are less likely to be strained. My buttocks got stronger, and this was directly related to increased speed in my sprinting and an increase in the stability of my squats.
- Improved Core Stability: To prevent your back from rounding during a Good Morning, your entire core—abs, obliques, lower back—has to brace hard. It’s one of the best isometric core exercises I’ve ever done. I feel it more in my abs than in some dedicated ab workouts.
My Step-by-Step Guide to Perfect Good Morning Form
Form is everything. I learned this the hard way. One day, I became a little too fat and added too much weight too fast and felt a pinch in the lower part of the back. It was an unintelligent decision that cost me a training week. Don’t be me. This is a step by step process which I have been going through.
Step 1: The Setup.
I set up a barbell in a squat rack at about the same height I would for back squats. I step under the bar and position it comfortably on my upper traps, not on my neck. I grip the bar tightly, pull my shoulder blades together to create a solid “shelf,” and unrack it.
Step 2: The Stance.
I take one step back from the rack. My feet are positioned shoulder-width apart. My knees are soft, meaning they have a slight bend. I curl up my core, as though I am to be punched in the stomach. This support is uncompromising.
Step 3: The Hinge.
This is the key. I don’t squat down and I don’t round my back. I initiate the movement by pushing my hips straight back. My torso naturally lowers as my hips go back. I keep my chest up and my back perfectly flat. My eyes look forward, not down, to help maintain a neutral spine. I go down only as far as I can without rounding my back. For me, that’s when my torso is about parallel to the floor.
Step 4: The Drive.
Once I hit my depth, I reverse the movement. I thrust my hips forward. I will squeeze my buttocks on top to make myself stand fully straight. That’s one rep.
My Golden Rule: Start with just the barbell (45 lbs) or even a PVC pipe or broomstick. Master the hinge pattern before you even think about adding weight. It’s not an ego lift; it’s a precision movement.
Solid Good Morning Exercise Alternatives
The standard barbell Good Morning isn’t for everyone. Maybe you have shoulder mobility issues, or you train at home without a rack. Here are the alternatives I’ve used and trust.
- Dumbbell Good Mornings: I hold a single dumbbell vertically against my chest, like I’m doing a Goblet Squat. This is great for learning the movement because the weight in front acts as a counterbalance, making it easier to maintain balance.
- Band-Resisted Good Mornings: I have a resistance band tied to a low point and run the other end over my neck. This gives compliant resistance; the band becomes harder to stretch as you approach the top, and this is exactly your strength curve.
- Romanian Deadlifts (RDLs): This is the closest cousin to the Good Morning. The primary difference is the weight is in your hands, not on your back. RDLs are fantastic and I use them often. They place more emphasis on the hamstrings, while Good Mornings challenge the spinal erectors and upper back a bit more due to the loaded position.
How I Do Good Morning Exercises at Home
No squat rack? No problem. I’ve had to get creative on days I can’t make it to the gym.
My go-to home setup uses dumbbells or resistance bands, as mentioned above. But my favorite home variation is the Smith Machine Good Morning. I know, purists hate the Smith Machine, but for an exercise like this where the bar path is fixed and vertical, it’s actually a safe and effective tool. It removes the balance component, allowing me to focus purely on the hinge. If you have a home gym with a Smith Machine, it’s a fantastic option.
The key at home is control. Without the fear of losing balance, I can really focus on feeling the stretch in my hamstrings and the squeeze in my glutes.
Good Morning Exercise: By Another Name?
You might be wondering if this exercise has another, more technical name. The answer is, not really. In exercise science circles, it’s sometimes classified as a posterior chain dynamic hip hinge. But let’s be real, no one calls it that in the gym. It’s universally known as the Good Morning. The name is perfect because it describes the finishing motion. I’ve always just called it what it is.
Frequently Asked Questions (FAQs)
Q: How often should I do Good Mornings?
I incorporate them once a week, typically on my deadlift or back day. They are a demanding exercise on the central nervous system and the lower back, so I don’t overdo it. For most people, 1-2 times a week with 3-4 sets of 8-12 reps is a great starting point.
Q: Are Good Mornings safe?
Yes, when performed with impeccable form and appropriate weight. They are as safe as any other compound lift. The risk comes from ego-lifting and poor technique. If you have a pre-existing back injury, consult a physical therapist before attempting them.
Q: I feel it in my lower back, is that bad?
You should feel your spinal erectors (the muscles that run along your spine) working, but it should be a muscular fatigue, not a sharp or pinching pain. If you feel a sharp pain, stop immediately. If you only feel it in your lower back and not your hamstrings or glutes, you’re likely going too heavy or rounding your back. Deload and focus on the hip hinge.
Q: What’s the difference between a Good Morning and a Stiff-Legged Deadlift?
The main difference is the load placement. In a Good Morning, the weight is on your back, which requires more upper back and core stability. In a Stiff-Legged Deadlift (SLDL), the weight is in your hands, which places a greater stretch on the hamstrings. Both are excellent, but they have slightly different emphases.
My Final Rep
The Good Morning exercise passed through the stages of something I did not understand to form the basis of my strength. It also taught me not to be arrogant, to wait, and the amazing significance of a strong posterior chain. It strengthened my posture, increased my large lifts, and made my body more resilient.
My advice? Give it a real shot. Stop playing with your ego at the gym and pick up a bar that has no weight on it and concentrate on the ideal hip hinge. Stretch, squeeze the glutes, and stand straight up. Perhaps it was the extra ingredient in your training, as it was in mine.
Now, I want to hear from you. Have you tried Good Mornings? What was your experience? Let me know.