Good Morning
The Good Morning is a barbell exercise that primarily targets the lower back, with assistance from the hamstrings. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Good Morning
- 1Set a barbell in a rack around chest height, step under it so it rests comfortably across your upper back (not on your neck), grip the bar a little wider than shoulder-width, then step back with your feet about hip-width apart, knees slightly bent, chest up, and abs tight. Stand tall with the bar steady and your weight balanced through your heels and the middle of your feet.
- 2Take a deep breath in, then push your hips back as you lean your chest toward the floor, keeping your back flat, knees softly bent, and the bar moving in a straight line over the middle of your feet. Stop when you feel a strong stretch in your hamstrings or your torso is roughly parallel to the floor, then exhale as you squeeze your glutes and drive your hips forward to return to standing under control—no bouncing or rushing at the bottom.
Coach tips
- Start with a very light bar or even just a broomstick until you’re confident keeping your back flat and feeling the work in your hamstrings and glutes, not in your spine.
- Think “push your hips back” instead of “bend over,” and keep your chest proud to avoid rounding your lower back.
- Keep your knees slightly bent but not turning it into a squat; if your knees are moving a lot, refocus on hinging from your hips while keeping your shins almost vertical.
Train lower back smarter
One rep, one set. Hypro turns the Good Morning into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Good Morning weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much lower back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Good Morning fits right into proven hypertrophy and strength templates.
