Good Morning Exercise

Exercising is all about improving someone’s body. Humans have found different ways to approach it, whether for the benefit of form, flexibility, or general strength. The good-morning exercise, in particular, might not be that popular, but it’s a worthy routine to check out for several reasons. First, it doesn’t require too much equipment, and two, it isn’t a huge time consumer.

If you’re wondering how good morning exercise got its name, well, there’s not too much about it, other than how you can compare the form to a bowing angle that is common in most Asian countries when they greet someone in the morning. It will also help you visualize how we approach this routine as we proceed onwards on the article.


There’s no better way to convince somebody to check this out but by telling them the good morning exercise benefits. In general, people use this routine to prevent injuries, which is why you can commonly see weightlifters and advanced gym-goers doing good morning exercise before their workouts. However, this doesn’t mean that beginners shouldn’t be doing this; instead, it’s highly recommended that everyone at least check it out to confirm whether it is their cup of tea. Even if an exercise is beneficial to one’s body, there’s no point in pushing yourself if you’re not comfortable doing it.

The good-morning exercise targets the posterior chain and strengthens it. Naturally, because of our habit, our posterior chain has grown accustomed to being weak because of continuous usage. From sitting on your couch to going for an hour-long ride, your posterior chain will activate and will undergo a lot of stress.

Weakening your posterior chain isn’t all the problem by itself. Still, the effects it creates around other muscles and body parts will make it a lot easier for you to catch an injury, especially if you’re physically active. Injuries such as plantar fasciitis, pulled hamstring, and knee injuries may appear out of nowhere. The muscle groups that have been affected by the posterior chain’s weakness have a ton to compensate in return, which isn’t something they should be doing in the first place.

Lastly, although the good morning exercise has many variations, its core is still there, and it is known to mimic our everyday routine. It helps people be used to what they would be doing every day and significantly reduces the number of injuries.

How to do the Good Morning Exercise the Correct Way

The prominent celebrities in the good morning exercise are your hamstrings, glutes, and erector spinae. Because of how the good morning exercise is commonly practiced, many people have developed their conclusions, saying that doing it will be bad for your back in the long run. There’s a chance for this to happen, but only if you don’t practice it correctly and omit essential parts of the routine that we will teach in the next part. That said, make an effort to make it as accurate as possible to avoid any complications with your session. If possible, it is recommended that you do this routine with an exercise buddy so that both of you are safe in case something happens.

Who Should Try the Good Morning Exercise

The good-morning exercise doesn’t have an exclusive label to it, and almost anyone can indeed do it, even without a gym membership. However, this exercise has some excellent benefits that make it a perfect routine for specific people.

  • Powerlifters – Because of how it helps build the back slowly, powerlifters will be happy to take this into their program because of how easy and unpunished this exercise is. A strong back is exceptionally needed for deadlifting, and combining this with proper forms and timing, a powerlifter can achieve results in no time.
  • Athletes – Even those that don’t associate themselves with weightlifting may also use the good morning exercise to their advantage. Sprinters, in particular, rely primarily on their lower body, but still, they require balance and back strength to avoid bottlenecking and future injuries.
  • Olympic Level Weightlifters – At this level, weightlifters require every improvement they can get. Because of the event’s nature, they would undoubtedly like to emphasize their back strength, hamstrings, and glutes.

Step-by-Step Guide

Good morning exercise is best on its own because of its many variations. You can do it with or without equipment without any drawbacks. However, if you want to be more serious, and you’re aiming to implement this routine in your pre-gym workout, then it’s probably best that you invest in weight equipment, preferably a barbell.

  • With equipment: Lift your weight equipment carefully and place it in your back as you would also do for a back squat. Do this while keeping your stance straight and keeping your feet apart at a hip distance.
  • Without equipment: Position both of your hands at the back of your neck, almost in a wrapping position. Do this while keeping your stance straight and keeping your feet apart at a hip distance.
  • Shift yourself into a bowing position by pushing your upper torso forward and also moving your hips outwards. Continue going until you can see your spine already aligning in a similar way to the floor. It is also essential to keep your lower back arched slightly to ensure that your muscles are safe while still being worked out.
  • While applying pressure to your body, retract your torso and assume the starting position.

Good morning exercise may be straightforward on paper, but mastering it is a bit complicated because of safety and consistency issues. However, if you follow our simple step-by-step guide, we’re confident that you’ll add the good morning exercise ASAP in your daily gym routine or simple home workout.

Program and Training Method Recommendations

The methods that we will recommend are only meant to be used as a guide and is not the general and constant way to do the good morning exercise. We highly recommend adding variations and finding the perfect approach for your body to see improvements as soon as possible.

  • Five sets and twelve repetitions – If you’re looking to build your muscle, then this setup would do good for your body. However, this is our maximum recommended amount to try, and if you can’t handle them, then it’s better to adjust the frequency accordingly. Ensure that you rest for at least a minute in between.
  • Ten reps – Doing ten reps and adding them to your daily routine means that you want to improve your general strength. Even if this setup is focused on enhancing your power, it is not recommended to overdo it and use heavy loads. As much as possible, use moderate weights for your hamstrings and glutes.


If you’re getting bored of the usual good morning exercise and you want to spice things up, then these variations might help. These are also effective ways to use if you’re looking to improve your technique and increase the expected routine results.

  • Seated – This variation focuses more on the spinal erectors. Take note that a seated good morning exercise would mean that you are committed to making this a lower back exercise and omitting the use of hamstrings and glutes.
  • Safety Bar – This variation takes much care of the shoulder by placing most of the load at the flat back. Simple as it may be, this variation is effective if you’re looking for a safe way to pull off the good morning exercise without compromising the results.

We hope that we did a good job answering one of the most searched questions on the internet, “how to do good morning exercise?” Remember that this routine relies on pacing and also should be practiced with moderation.

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