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Hamstrings and glutes ยท Hip hinge

Good Morning

A compound hip hinge exercise for the hamstrings and lower back, done with a barbell. It also works the glutes.

Barbell Compound Reps and weight Also called: barbell good morning
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Hamstrings and Lower back

Do most of the work.

Secondary

Glutes

Help during each rep.

  • HamstringsBack of the thighsPrimary
  • Lower backSpinal erectorsPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Bar across the upper back as for a squat, feet about hip width, knees soft.
  3. Push the hips back and lower the chest with a flat back until you feel the hamstrings stretch.
  4. Drive the hips forward to stand tall, without arching the lower back at the top.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rounding the back. Keep the back flat; end the range where it starts to round.
  • Bending the knees too much. Soft knees only; the hips move back.
  • Going heavy early. Start with a light bar and add weight slowly.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.