Dumbbell Good Morning Squat

Combine the hip hinge of a good morning with a squat for a powerful lower body and core workout. Strengthen your glutes, hamstrings, quads, and back.

IntermediateErector Spinae Gluteus Maximus Quadriceps Adductor Magnus Hamstrings Soleus Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Good Morning Squat

Compound

Dumbbell Bar Grip Sumo Squat

Gluteus Medius · Gluteus Minimus · Dumbbell

Intermediate

Compound

Dumbbell Overhead Squat

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate

Compound

Dumbbell Goblet Box Squat

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate

Compound

Dumbbell Front Squat

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate

Description

A compound exercise that targets the lower body and core, using a dumbbell held in front of the body.

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How to do Dumbbell Good Morning Squat

01
Setup
Stand tall with your feet shoulder-width apart, toes pointing slightly out. Hold a dumbbell vertically against your chest with both hands, elbows tucked.
02
Setup
Brace your core, maintain a neutral spine, and keep a slight bend in your knees throughout the movement.
03
Initiate the good morning by hinging at your hips, pushing your glutes back as if closing a car door with your butt, keeping the dumbbell close to your chest. Lower your torso until it's nearly parallel to the floor or you feel a deep stretch in your hamstrings.
04
From the good morning position, immediately transition into a squat by bending your knees further, lowering your hips towards the floor while keeping your chest upright and the dumbbell against your chest. Descend until your thighs are parallel to the floor or as deep as comfortable.
05
Drive through your heels and midfoot, extending your hips and knees simultaneously to return to the standing position, reversing the motion through the squat and then the hip hinge. Exhale as you stand.

Tips

Maintain a neutral spine throughout the entire movement; avoid rounding your lower back, especially during the good morning phase, by actively engaging your core.
Focus on controlled movement, particularly during the eccentric (lowering) phases of both the good morning and squat, to maximize muscle engagement and stability.
Keep the dumbbell pressed firmly against your chest to help maintain an upright torso and engage your core more effectively throughout the exercise.
Think of the movement as one fluid motion, transitioning smoothly from the hip hinge to the squat and back up, rather than two separate, disjointed exercises.

Common mistakes

Rounding the lower back during the good morning phase reduces spinal safety and shifts tension away from the hamstrings; instead, maintain a rigid, neutral spine by engaging your core.
Allowing knees to cave inward during the squat portion places undue stress on the knee joints; actively push your knees out over your toes throughout the descent.
Rushing the movement and losing control compromises muscle activation and increases injury risk; focus on a deliberate, controlled tempo for both the lowering and rising phases.

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Questions

What muscles does Dumbbell Good Morning Squat work?

Dumbbell Good Morning Squat primarily targets Erector Spinae, Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Hamstrings, Soleus.

Is Dumbbell Good Morning Squat good for beginners?

Dumbbell Good Morning Squat is rated intermediate. 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 Dumbbell Good Morning Squat?

You need Dumbbell to perform Dumbbell Good Morning Squat. 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 Dumbbell Good Morning Squat?

Maintain a neutral spine throughout the entire movement; avoid rounding your lower back, especially during the good morning phase, by actively engaging your core. Focus on controlled movement, particularly during the eccentric (lowering) phases of both the good morning and squat, to maximize muscle engagement and stability. Keep the dumbbell pressed firmly against your chest to help maintain an upright torso and engage your core more effectively throughout the exercise. Think of the movement as one fluid motion, transitioning smoothly from the hip hinge to the squat and back up, rather than two separate, disjointed exercises.

What are common mistakes when doing Dumbbell Good Morning Squat?

Rounding the lower back during the good morning phase reduces spinal safety and shifts tension away from the hamstrings; instead, maintain a rigid, neutral spine by engaging your core. Allowing knees to cave inward during the squat portion places undue stress on the knee joints; actively push your knees out over your toes throughout the descent. Rushing the movement and losing control compromises muscle activation and increases injury risk; focus on a deliberate, controlled tempo for both the lowering and rising phases.