Upper Legs Exercise · Leverage Machine

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Lever Seated Good Morning

Running a good morning pattern through a lever machine hinges the hips against a pad rather than a loaded bar across the back, which takes spinal loading concerns largely out of the equation. It trains the same hamstring and glute stretch a barbell good morning does, just with a more controlled, fixed path.

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Category

Upper Legs

Equipment

Leverage Machine

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Lever Seated Good Morning

1. Set the seat height so that your hips are slightly higher than your knees.
2. Sit on the machine with your back against the pad and your feet flat on the footrests.
3. Grasp the handles or the sides of the seat for stability.
4. Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
5. Pause briefly, then slowly return to the starting position by pushing through your glutes and hamstrings.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Lever Seated Good Morning mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have leverage machine? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Barbell Deadlift Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Lever Seated Good Morning work?

The Lever Seated Good Morning mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Lever Seated Good Morning?

You do the Lever Seated Good Morning with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Lever Seated Good Morning?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Lever Seated Good Morning?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Lever Seated Good Morning?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.