Bodyweight Good Morning
Strengthen your hamstrings, glutes, and lower back with the Bodyweight Good Morning. Master the hip hinge for improved posture and functional movement.
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Bodyweight Good Morning
Description
A bodyweight exercise that focuses on strengthening the hamstrings, glutes, and lower back. The exercise involves bending at the hips while keeping the back straight, then standing up straight again.
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How to do Bodyweight Good Morning
- 01Setup
Stand tall with your feet hip-width apart, knees slightly bent, and hands placed gently behind your head or crossed over your chest.
- 02Setup
Engage your core muscles by drawing your navel towards your spine, ensuring you maintain a neutral spine throughout the movement.
- 03
Initiate the movement by pushing your hips backward, allowing your torso to hinge forward while keeping your back straight and chest up.
- 04
Continue hinging until your torso is nearly parallel to the floor, or as far as your hamstring flexibility allows, feeling a stretch in your hamstrings.
- 05
Squeeze your glutes and hamstrings to reverse the motion, pushing your hips forward to return to the upright starting position without hyperextending your back.
Tips
- Focus on initiating the movement by pushing your hips back, as if reaching for a wall behind you, rather than simply bending forward at the waist.
- Keep a slight, consistent bend in your knees throughout the entire movement to protect your knee joints and better engage your hamstrings.
- Maintain a rigid, neutral spine by actively engaging your core and lats; imagine balancing a glass of water on your lower back as you hinge.
- Control the eccentric (lowering) phase slowly to maximize hamstring engagement and prevent momentum from taking over the movement.
Common mistakes
- Rounding your lower back during the hinge can strain your spine; instead, keep your chest up and maintain a flat, neutral back by bracing your core.
- Squatting down by bending your knees excessively reduces the hamstring stretch; focus on pushing your hips back and maintaining only a slight knee bend.
- Hyperextending your lower back at the top of the movement can cause discomfort; stop when you reach a fully upright, neutral standing position.
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Is Bodyweight Good Morning good for beginners?
Bodyweight Good Morning is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Good Morning?
You need Body weight to perform Bodyweight Good Morning. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Good Morning?
Focus on initiating the movement by pushing your hips back, as if reaching for a wall behind you, rather than simply bending forward at the waist. Keep a slight, consistent bend in your knees throughout the entire movement to protect your knee joints and better engage your hamstrings. Maintain a rigid, neutral spine by actively engaging your core and lats; imagine balancing a glass of water on your lower back as you hinge. Control the eccentric (lowering) phase slowly to maximize hamstring engagement and prevent momentum from taking over the movement.
What are common mistakes when doing Bodyweight Good Morning?
Rounding your lower back during the hinge can strain your spine; instead, keep your chest up and maintain a flat, neutral back by bracing your core. Squatting down by bending your knees excessively reduces the hamstring stretch; focus on pushing your hips back and maintaining only a slight knee bend. Hyperextending your lower back at the top of the movement can cause discomfort; stop when you reach a fully upright, neutral standing position.
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Dumbbell Good Morning
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store