# Good Morning

URL: https://heatsy.app/ex/barbell-good-morning

Also known as: Barbell Good Morning, BB Good Morning, Good Mornings, Standing Barbell Good Morning, Barbell Good Mornings

Body region: Back, Glutes, Legs

## Muscles

- Main: Erector Spinae, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Gluteus Maximus, Adductor Magnus
- Holds: Multifidus, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set a light barbell on your upper back as for a squat and step out of the rack.
2. Stand with feet hip-width apart and knees slightly bent.
3. Push your hips back and lower your chest toward the floor with a flat back.
4. Stop when you feel a strong hamstring stretch, then drive the hips forward to stand up.

### Cues

- Keep the bar over your mid-foot.
- Brace the abs before each rep.
- Hinge only as far as you can keep the back flat.

### Common mistakes

- Rounding the lower back at the bottom.
- Going heavy: the long lever makes this a light-weight exercise.
- Bending the knees so much it turns into a squat.

## Variations

- [Seated Good Morning](https://heatsy.app/ex/seated-good-morning)
- [Smith Machine Good Morning](https://heatsy.app/ex/smith-machine-good-morning)

## Alternatives

- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)
- [Back Extension](https://heatsy.app/ex/back-extension)