How to Do Good Mornings Exercise

While Barbell Good Mornings Exercise is highly rated, it’s not for beginners or people who lack flexibility. Performing good morning requires flexibility and core strength as it is considered a compound movement exercise that involves a shift of weight during exercise.

You begin by placing the weight (barbell) on your upper back. As you lower your torso to work on your hamstrings and glutes, the weight shifts to the front. This weight shift places a high demand on your core and requires your body to flex. 

Barbell good morning is a great alternative to Barbell Deadlift, another multi-joint, compound movement exercise. They are highly effective in engaging multiple muscles in your lower body especially the glutes and hamstrings.  

The difference between barbell good morning and deadlift is that comparing to Barbell Deadlift, which weight placement is kept tact throughout the movement, good morning requires you to work with a wider range of motion with barbell. The difference in their weight movemetns change the appropriate weight size between the two exercises. Use of lighter weight (weight plates) is recommended for barbell good mornings to accomodate the weight shift during the exercise.  

Benefits of Good Mornings Exercise 

Barbell good morning works the gluteus, hamstrings and lower back. Great for building strength, working on stability and toning your legs and butt. 

How to Perform Good Mornings Exercise with Barbell?

The exercise is done by placing a barbell across the rear of your upper back and bending at the hips until your torso is parallel to the floor.

A. Grab a barbell, position it across your upper back and hold it with an overhand grip.

B. With your knees bent slightly, bend forward at your hips. Lower your torso until you feel a stretch in your hamstrings and you can no longer maintain a flat back. Hold for a second and raise your torso back to the starting position. Continue for the prescribed number of repetitions.

Exercise Table


Barbell good morning is a great alterntive to barbell deadlift exercise as it strengthens your hamstrings and tones your glutes while improving flexibility.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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