Legs · Compound

Barbell Good Morning

A hip-hinge movement with a barbell on the upper back, strengthening the hamstrings, glutes, and erector spinae. Because the bar sits so far from the hips, light weights create a lot of tension through the posterior chain, making this one of the best value hinge exercises per kilo on the bar. It doubles as direct training for the exact position that keeps your deadlift safe.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Barbell Compound Hinge
barbell-good-morning-poster
  • Level Intermediate
  • Equipment Barbell
  • Primary Muscles Glutes, Hamstrings, Lower Back
  • Movement Compound Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Barbell Good Morning

  1. Set the bar across your upper traps as you would for a squat and step back from the rack.
  2. Set your feet at hip width with a soft bend in the knees.
  3. Brace, then push your hips straight back, letting your torso tip forward as a unit.
  4. Lower until your torso approaches parallel with the floor or your hamstrings stop stretching, whichever comes first.
  5. Drive your hips forward to return to standing, squeezing your glutes at the top.
  6. Re-brace before each rep. Position beats depth on this lift every time.

Anatomy

Muscles Worked

legs
Primary muscles
Hamstrings
Secondary muscles
Glutes Lower Back

Do This

Form Cues

  • Set the bar on the upper traps as you would for a squat.
  • Push the hips straight back with a soft knee bend.
  • Stop when the torso reaches roughly parallel or when the hamstrings stop stretching.
  • Keep your whole back locked flat from the base of the neck to the tailbone. The hinge happens at the hips only.

Avoid This

Common Mistakes

  • Rounding the lower back at the bottom.
  • Bending the knees so it becomes a squat.
  • Going heavy. This is one of the easiest lifts to get wrong under load.
  • Adding weight quickly. Small jumps matter more here than on any other accessory lift.

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Put It Into Practice

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Advanced Guide 8-Week Deadlift Specialization Program

8-Week Deadlift Specialization Program

Eight weeks built around one goal: a bigger deadlift. Heavy pulling, targeted variations, and the posterior chain work that turns…

Duration 8 Weeks
Frequency 3x / Week
Level Advanced
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