Upper Legs Exercise · Barbell
Barbell Good Morning
Also known as: Bb Good Morning
- Category
- Upper Legs
- Equipment
- Barbell
- Target
- Hamstrings
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Barbell Good Morning is a compound upper legs movement designed to train the Hamstrings.
Posterior-chain dominant movement in the sagittal plane. High torque at the hip joint requiring forceful extension by glutes and hamstrings with static lumbar spine stabilization. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The barbell good morning hinges at the hips with the bar on the back, stretching and then loading the hamstrings and lower back through a pattern that closely resembles the top portion of a deadlift. It's a humbling exercise for anyone who's never done it — the loads that feel manageable on a deadlift often feel much heavier here because of the longer lever arm. Start light and keep a soft bend in the knees to protect the lower back.
How to Do the Barbell Good Morning
- Begin standing with your feet shoulder-width apart and the barbell resting on your upper back.
- With your back straight and core braced, hinge forward from the hips, pushing your glutes backward as though reaching to touch a wall behind you.
- Continue lowering your torso until it's parallel with the floor, feeling the stretch build in your hamstrings.
- Pause briefly, then return to the starting position by squeezing your glutes and driving your hips forward.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Posterior-chain dominant movement in the sagittal plane. High torque at the hip joint requiring forceful extension by glutes and hamstrings with static lumbar spine stabilization.
Common Mechanical Mistakes & Form Errors to Avoid
- Lumbar Flexion (Rounding Lower Back): Rounding the lower back under heavy load shifts compressive forces into dangerous anterior shear on the intervertebral discs.
- Bar Drifting Forward: Allowing the weight to drift away from the shins creates a longer external moment arm, drastically increasing torque on the spinal erectors.
- Hyperextending at Lockout: Leaning back excessively at the top of the movement pinches lumbar facet joints rather than engaging the gluteal muscles.
Proper Breathing Patterns & Core Engagement
Inhale into diaphragm and brace core prior to pulling/hinging. Maintain rigid spinal alignment; exhale once hips lock out at standing height.
Add the Barbell Good Morning to Your Custom Workout Routine
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Injury Modification & Joint Safety
If managing acute lumbar disc irritation or facet joint pain, prioritize neutral-spine trap bar deadlifts or single-leg Romanian deadlifts to minimize axial shear. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Barbell Good Morning primarily targets the Hamstrings, with Lower Back as the primary synergist muscle group.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
Hamstring Stretch
Equipment Alternatives
Don't have barbell? These target the same hamstrings with different equipment.
Glute-Ham Raise
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
FAQ
- What muscles does the Barbell Good Morning work?
- The Barbell Good Morning primarily targets the hamstrings as the primary agonist. The lower back acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Barbell Good Morning?
- The Barbell Good Morning is performed using a barbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Barbell Good Morning?
- The most frequent error is lumbar flexion (rounding lower back): Rounding the lower back under heavy load shifts compressive forces into dangerous anterior shear on the intervertebral discs.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Barbell Good Morning?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Barbell Good Morning?
- If you don't have access to a barbell, the Glute-Ham Raise targets the same hamstrings using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.