Good Mornings
Lower BodyMuscles worked
hamstringsgluteslower back
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 10–15 reps per set.
How to do it
- Stand with your feet hip-width apart, hands resting behind your head and knees soft.
- Brace your core and keep a long, neutral spine.
- Hinge at your hips, sending them back as your torso lowers toward parallel.
- Feel a stretch through your hamstrings while your back stays flat.
- Drive your hips forward to return to standing tall.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
Locking your knees out. Leave a soft bend so the load stays in the muscle, not the joint.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Frequently asked questions
- Which muscles do Good Mornings work?
- Good Mornings mainly work your hamstrings. They also engage your glutes and lower back.
- What equipment do you need for Good Mornings?
- None — Good Mornings are a bodyweight move you can do anywhere.
- Are Good Mornings good for beginners?
- Yes — Good Mornings are beginner-friendly. Start slow and keep your form clean.
- How many reps of Good Mornings should you do?
- 10–15 reps per set.