Barbell Good Morning: How To Guide For Strong Back And Butt

Feeling pain in your lower back after a workout is a common problem, especially when it comes to exercises like the barbell good morning. It’s easy to push yourself too hard or use incorrect form, leading to discomfort that can last for days. But don’t worry – you’re not alone! Many people struggle with lower back pain when working out. However, with the right guidance and technique, the barbell good morning can actually help strengthen your lower back and prevent future pain. In this blog post, we’ll go over the proper form and technique for performing the barbell good morning to help you avoid lower back pain and get the most out of your workout.

Barbell Good Morning Summary

Graphic image of a fit man performing alternate cable triceps extensions.

Barbell Good Morning Instructions

  • Set up the bar on a rack at the same height as if you were going to do normal squats.
  • Step under the bar and rest it on top of your deltoids behind your head. It is helpful to use a barbell pad.
  • Unrack the bar and step out so that you have room to bend forward without and obstructions.
  • Bend forward at your hips as you lower the bar down.
  • To keep your balance you will need to bend your knees slightly so that you don’t fall forward, and you will keep the weight of the bar over your feet.
  • Next pulling the bar up by raising your back and pushing pulling your hips forward with your glutes.
  • Once your body is erect, pause.
  • Then repeat these good mornings for 8-12 reps.

Video Tutorial

How To Perform Good Mornings - Exercise Tutorial

Barbell Good Morning Muscles

Target (Agonist)


Dynamic Stabilizers


  • None

Antagonist Stabilizers

Image of the skeletal muscular system with the muscles used in the barbell good morning exercise highlighted in red and the rest in blue.

Benefits of Barbell Good Morning

The Barbell Good Morning is an excellent exercise for strengthening the Erector Spinae muscle. This exercise targets the lower back muscles, specifically the erector spinae, which helps to support the spine. It also works the hamstrings and glutes, helping to improve overall core strength and stability. The Barbell Good Morning can help to improve posture, reduce risk of injury, and improve balance and coordination. Additionally, it can help to increase mobility in the lower back and hips, allowing for a greater range of motion. Ultimately, this exercise can help to develop overall strength, stability, and flexibility in the core muscles.

Tips for Performing Barbell Good Morning

. The barbell good morning is a great exercise for building core strength and overall fitness. In order to get the most out of this exercise, it’s important to follow some basic tips. Below are some tips to help you get the most out of your barbell good morning workout.

  • Balance Your Bar To Make Sure You Build Symmetrically.
  • Without Exception Incorporate Full Range Of Motion. By using a total range of motion you will certainly ensure that you exercise your entire muscle and that you preserve your flexibility.
  • Go To The Gym With A Plan. You must plan your exercise before you go when you have an end goal. In case your goal is just to maintain muscle mass, you should certainly still have a plan when you get to the gym.
  • Make certain you do a good warm-up before you start lifting.

Benefits and Tips Video

DON'T Sleep on the Good Morning! (Pros and Cons)

Frequent Mistakes To Avoid

When you’re looking to get fit, it’s easy to make mistakes that can set you back in your progress. The Barbell Good Morning is an exercise that can help you reach your fitness goals, but it’s important to make sure you’re performing it correctly. To ensure you’re getting the most out of the exercise and avoiding any potential injury, here is a list of common mistakes to watch out for.

  • Don’t Rush Your Work Out. Every time you rush your workout you are likely to use poor form and accidents.
  • Avoid The Urge To Dismiss Your Pains. Tender muscle tissue and pain from injuries are definitely not always the same. Once you experience painfulness when you are performing exercises you ought to stop, or you could just mhelp to make this injury worse yet.
  • You’ll Do Better To Not Forget About Recovery Days. Over training could in fact help make you weakened instead of stronger.

Find More Barbell Exercises Here

Variations and Complementary Exercises

The following are some variations, complementary, or alternative exercises that can be used to work similar muscles as the exercise Barbell Good Morning. These exercises may be beneficial for individuals who have difficulty with the Barbell Good Morning, or who wish to add variety to their workout routine.

Barbell Stiff Leg Good Morning

Graphic image of Barbell Stiff Leg Good Morning.

The Barbell Stiff Leg Good Morning is a great complementary or alternative exercise to the Barbell Good Morning. This exercise isolates the lower back and glutes, while still targeting the hamstrings, core, and quads as well. It is performed similarly to the Barbell Good Morning, however, it involves keeping the legs straight and stiff throughout the entire range of motion. This variation puts more emphasis on the lower back and glutes, while allowing the hamstrings and quads to stay relaxed. The Barbell Stiff Leg Good Morning is a great way to target all of the major muscle groups of the lower body in one exercise and can help build strength and stability.

Good Mornings With Bands

Graphic image of Good Mornings With Bands.

Good Mornings with Bands can be a great alternative or complementary exercise to Barbell Good Mornings. This exercise uses a resistance band to provide tension instead of a barbell. This can be beneficial for those who want to increase their range of motion and challenge their posterior chain. It also allows you to perform the exercise in a more comfortable and stable position, which is ideal for those who are new to the exercise or who have any pre-existing injuries. Additionally, this exercise can be modified to suit your individual goals, whether you are looking to increase strength or improve mobility.

Smith Machine Good Morning Off Pins

Graphic image of Smith Machine Good Morning Off Pins.

The Smith Machine Good Morning is an excellent alternative or complementary exercise for the Barbell Good Morning. It offers a unique way to target your glutes and lower back without the need for a spotter. The bar on the Smith Machine is counter-weighted, allowing you to focus on form and proper technique instead of worrying about balancing the bar. You can also adjust the height of the bar to suit your individual needs, allowing for greater range of motion. Additionally, the Smith Machine Good Morning can be done with either one or two legs, allowing you to target different muscle groups as needed.

Check Out These Top Barbell Exercises


Graphic image of Hyperextension.

Hyperextension is a great complementary or alternative exercise to Barbell Good Morning. This exercise strengthens the lower back, glutes, and hamstrings while also stretching the hips, spine, and lower back muscles. It is performed by lying face down on a hyperextension bench with your feet secured and your upper body suspended in the air. From this position, you slowly arch your back by bending at the hips and extending your torso. The key is to keep your back in a neutral position throughout the movement and to maintain good form. Hyperextension is a great exercise for those looking to build strength in the lower back while avoiding any potential injury that may occur from a heavy barbell good morning.

Reverse Hyperextension

Graphic image of Reverse Hyperextension.

Reverse Hyperextension is an excellent complementary exercise for the Barbell Good Morning. It is a posterior chain exercise that works the hamstrings, glutes, lower back, and core muscles. It can be done with a Reverse Hyperextension machine or using bodyweight to provide resistance. The Reverse Hyperextension is an excellent alternative for people who cannot do the Barbell Good Morning due to lower back issues. It is a great way to strengthen the muscles in the posterior chain while avoiding stress on the lower back.

Plate Hyperextension

Graphic image of Plate Hyperextension.

Plate Hyperextension is an exercise that is complementary or an alternative to the Barbell Good Morning. It works the same muscles as the Barbell Good Morning, but with a slightly different movement. To perform Plate Hyperextension, you start by holding a weight plate close to your chest and bending forward at the waist. As you bend forward, you push the plate out in front of you while keeping your arms straight. This exercise targets your lower back, glutes, and hamstrings. It is an effective exercise for strengthening the core muscles, which are important for proper posture and balance.

Find More Lower-Back Exercises Here

Opposing Complementary Exercises

To ensure that you are getting the most out of your Barbell Good Morning workout and to avoid injury, it is important to complement this exercise with exercises that target the opposing muscle groups. Here are some exercises that you can use to work the opposite muscles as the Barbell Good Morning:

Hanging Leg Raise

Graphic image of Hanging Leg Raise.

The Hanging Leg Raise is a great exercise to complement the Barbell Good Morning. It works the opposing muscle groups, specifically targeting the lower abs and hip flexors while the Barbell Good Morning focuses on the hamstrings, glutes, and lower back. Both exercises are important to strengthen and tone the core, however, the Hanging Leg Raise is more of an isolation exercise while the Barbell Good Morning is more of a compound exercise. The combination of both exercises provides a complete workout for the core.

Hands Up Crunch

Graphic image of Hands Up Crunch.

Hands Up Crunch is an excellent complementary exercise to Barbell Good Morning, as it works the opposing muscle group. This exercise focuses on the upper body and abdominals, using the arms to lift the body off the ground. The crunching motion targets the abdominal muscles, while the hands up position works the shoulders and arms, providing a more complete upper body workout. Working these opposing muscle groups will help to improve overall balance and stability, while also increasing muscular strength.


Graphic image of Crunch.

Crunch exercises are a great complement to the Barbell Good Morning because they target the opposite muscle group. By focusing on the opposite muscles, it helps to balance out the workout and can improve posture. Crunch exercises work the abdominal muscles, strengthening the core and helping to maintain stability during the Barbell Good Morning. This helps to create a more complete workout that targets both upper and lower body muscles. Additionally, crunches can also help improve flexibility and reduce the risk of injury while performing the Barbell Good Morning.

Boost Your Fitness with Barbell Good Mornings

If you’re looking to take your fitness to the next level, you might want to try adding barbell good mornings to your routine. This exercise targets your hamstrings, glutes, and lower back muscles, making it a great way to build strength in your posterior chain. Not only does it help with your overall fitness, but it can also improve your posture and reduce your risk of injury. Make sure to start with a lighter weight and focus on maintaining proper form throughout the movement. With consistency and dedication, you’ll see the benefits of this exercise in your workouts and daily life.

References: Wikipedia | | | Comprehensive List of Lower-Back Barbell Exercises

Pin image for barbell good morning post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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