Lever Seated Good Morning

Perform the Lever Seated Good Morning to strengthen your lower back, glutes, and hamstrings with controlled, safe hip hinge mechanics.

IntermediateHips Leverage machine

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

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Variations of Lever Seated Good Morning

Compound

Dumbbell Good Morning

Hips · Dumbbell

Intermediate

Compound

PVC Good Morning

Hips · Hamstrings · Stick

Intermediate

Compound

Kettlebell Good Morning

Hips · Hamstrings · Kettlebell

Beginner

Compound

Good Morning Squat

Hips · Hamstrings · Body weight

Intermediate

Description

A seated variation of the good morning exercise, focusing on the lower back, glutes and hamstrings.

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How to do Lever Seated Good Morning

01
Setup
Adjust the lever machine's pad to rest comfortably across your upper back and rear shoulders, then sit with your feet flat on the floor, hip-width apart, and knees slightly bent.
02
Setup
Brace your core and ensure your spine is in a neutral position, avoiding any rounding or excessive arching in your lower back.
03
Slowly hinge forward at your hips, allowing the lever to descend while keeping your back straight and chest up. Inhale as you lower.
04
Continue hinging until your torso is roughly parallel to the floor or you feel a significant stretch in your hamstrings without rounding your lower back.
05
Drive through your hips to extend your torso back to the upright starting position, squeezing your glutes at the top of the movement. Exhale as you return.

Tips

Focus on the hip hinge: Visualize pushing your hips backward as you lower, rather than simply bending your waist, to effectively engage the glutes and hamstrings.
Maintain spinal neutrality: Keep your core tight and maintain a slight natural arch in your lower back throughout the entire range of motion to protect your spine.
Controlled eccentric: Control the lowering (eccentric) phase of the movement to maximize muscle tension and improve flexibility in the hamstrings.
Full range of motion: Go as deep as your flexibility allows without compromising your spinal position to get the most benefit from the stretch and contraction.

Common mistakes

Rounding the back: Avoid rounding your lower back during the downward phase; instead, maintain a neutral spine by keeping your chest up and core engaged.
Using too much weight: Don't load the machine with excessive weight that compromises your form; prioritize controlled movement and proper hip hinging over heavy lifting.
Lifting with the lower back: Do not initiate the lift by pulling with your lower back; instead, drive through your glutes and hamstrings to return to the starting position.

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Questions

What muscles does Lever Seated Good Morning work?

Lever Seated Good Morning primarily targets Erector Spinae, Gluteus Maximus.

Is Lever Seated Good Morning good for beginners?

Lever Seated Good Morning 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 Lever Seated Good Morning?

You need Leverage machine to perform Lever Seated 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 Lever Seated Good Morning?

Focus on the hip hinge: Visualize pushing your hips backward as you lower, rather than simply bending your waist, to effectively engage the glutes and hamstrings. Maintain spinal neutrality: Keep your core tight and maintain a slight natural arch in your lower back throughout the entire range of motion to protect your spine. Controlled eccentric: Control the lowering (eccentric) phase of the movement to maximize muscle tension and improve flexibility in the hamstrings. Full range of motion: Go as deep as your flexibility allows without compromising your spinal position to get the most benefit from the stretch and contraction.

What are common mistakes when doing Lever Seated Good Morning?

Rounding the back: Avoid rounding your lower back during the downward phase; instead, maintain a neutral spine by keeping your chest up and core engaged. Using too much weight: Don't load the machine with excessive weight that compromises your form; prioritize controlled movement and proper hip hinging over heavy lifting. Lifting with the lower back: Do not initiate the lift by pulling with your lower back; instead, drive through your glutes and hamstrings to return to the starting position.