Glutes, Hamstrings

Good Mornings

This exercise primarily targets your glutes, hamstrings, and lower back. It is ideal for beginners, positively impacting mobility and supporting muscle growth. For advanced practitioners, Weighted Good Mornings are recommended.

Good Mornings - the correct execution

  • Start in a shoulder-width stance
  • Legs are maximally extended
  • Stretch your arms overhead
  • Tilt your hips and bend your upper body forward
  • Keep your spine upright
  • Push your buttocks back while bending forward
  • Go only as far as you can keep your spine in line

The exercise Good Mornings is intended to be used as a mobility, hypertrophy exercise.

Which muscles are trained by Good Mornings?

Primary trained muscles for Good Mornings

  • Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.

  • Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.

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Alternative variants of Good Mornings:

Weighted Good Mornings

Weighted Good Mornings are ideal for effectively training the glutes, lower back, and hamstrings. Focusing on mobility and muscle development, this exercise is performed through hip and knee movements and is particularly suitable for advanced practitioners.

Necessary equipment

Dumbbell

Weighted Good Mornings - the correct execution

  • Start in a shoulder-width stance
  • Hold a dumbbell with both arms close to your chest
  • Legs are extended and knees are slightly bent
  • Tilt your hips and bend your torso forward
  • Your spine is upright and stable
  • Push your buttocks back while bending forward
  • Go only as far as you can keep your spine aligned
  • The exercise weight for this exercise is the weight of a single dumbbell. Therefore, train with a dumbbell that weighs the indicated weight

Straddle Good Morning

This exercise is an effective way to improve your hip mobility while also strengthening your hamstrings and glutes. It is well-suited for beginners and serves as excellent preparation for more complex exercises, such as the Side Split and the Pancake.

Straddle Good Morning - the correct execution

  • Start in a stance wider than shoulder width
  • Legs are maximally extended
  • Extend your arms above your head
  • Tilt your hips and bend your upper body forward
  • Keep your spine upright
  • Push your bottom backwards during the forward bend
  • Go only as far as you can keep your spine aligned

Good Morning Static Hold

This exercise focuses on your hamstrings and helps improve your flexibility. It is an isometric hold exercise and also serves as an excellent preparation for more complex exercises, such as the Front Split.

Good Morning Static Hold - the correct execution

  • Start in a hip-width stance
  • Knees are slightly bent
  • Bend your hips until your upper body is parallel to the floor
  • Keep your back straight
  • Your body weight is distributed on the whole foot

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