Good Mornings: The Ultimate Exercise for a Stronger Back and Core
Good mornings are a powerful weightlifting exercise that targets the lower back, glutes, hamstrings, and core. They are a staple in strength training routines for building posterior chain strength, improving posture, and enhancing athletic performance.
Benefits of Good Mornings
- Strengthens the Posterior Chain – Engages the lower back, glutes, and hamstrings for better overall strength.
- Improves Hip Mobility – Enhances flexibility and range of motion in the hips.
- Boosts Core Stability – Engages the abs and lower back to promote a strong, stable core.
- Enhances Athletic Performance – Supports explosive movements like sprinting and jumping.
- Reduces Injury Risk – Strengthens lower back muscles, reducing the chance of strains and imbalances.
How to Perform Good Mornings Correctly
Step-by-Step Guide:
Set Up the Barbell (Optional)
Stand with feet shoulder-width apart.
Place a barbell across your upper back (like a squat position) or use bodyweight/dumbbells for variation.
Engage Your Core
Keep your back straight, shoulders pulled back, and chest up.
Slightly bend your knees to maintain balance.
Hinge at the Hips
Push your hips back while lowering your torso forward.
Keep a slight bend in your knees and maintain a neutral spine.
Lower until your torso is almost parallel to the floor.
Return to Standing
Engage your glutes and hamstrings to lift your torso back to the starting position.
Keep your core tight throughout the movement.
Reps and Sets
- Beginners: 3 sets of 10–12 reps (bodyweight or light weights).
- Intermediate: 3–4 sets of 8–10 reps (moderate weight).
- Advanced: 4–5 sets of 6–8 reps (heavier weight, focusing on strength).
Variations of Good Mornings
- Bodyweight Good Mornings – Ideal for beginners or warm-ups.
- Seated Good Mornings – Focuses more on the lower back and hamstrings.
- Resistance Band Good Mornings – Great for controlled movements and beginners.
- Single-Leg Good Mornings – Enhances balance and unilateral strength.
Tips for Safe and Effective Good Mornings
- Keep your back straight to avoid strain or injury.
- Start with light weights before progressing to heavier loads.
- Control the movement and avoid bending too far forward.
- Engage your core to protect your lower back.
- Use a mirror to check your form and make necessary adjustments.
Good mornings are a key exercise for anyone looking to build strength, improve posture, and develop a powerful posterior chain. Incorporate them into your routine for better performance and injury prevention.
Start adding good mornings to your workout today and experience the benefits of a stronger back and core!