{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Good Morning",
      "kind": "common"
    },
    {
      "text": "Standing Hip Hinge",
      "kind": "common"
    },
    {
      "text": "barbell good morning",
      "kind": "common"
    },
    {
      "text": "Hip Hinge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "erector-spinae",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1392"
  },
  "id": "oec:bodyweight-good-morning",
  "instructions": {
    "setup": [
      "Stand tall with your feet between hip- and shoulder-width apart.",
      "Place your hands on your hips or gently behind your head with your elbows flared wide.",
      "Soften your knees slightly and engage your core to lock in a neutral spine."
    ],
    "steps": [
      "Initiate the movement by reaching your hips backward as if trying to touch a wall behind you.",
      "Lower your torso forward while keeping your chest proud, spine straight, and knees softly bent at a fixed angle.",
      "Continue hinging until you feel a deep stretch in your hamstrings or your torso approaches parallel to the floor.",
      "Drive your hips forward and squeeze your glutes to return to a fully upright standing position."
    ],
    "breathing": "Inhale deeply and brace your core as you hinge forward; exhale as you drive your hips forward to stand.",
    "cues": [
      "Push your hips straight back",
      "Keep your back flat and chest proud",
      "Hinge at the hips, do not squat"
    ],
    "common_faults": [
      {
        "fault": "Rounding the lower back during the descent.",
        "correction": "Brace the abdominals and limit your depth to only as far as you can maintain a flat, neutral spine."
      },
      {
        "fault": "Bending the knees excessively into a squat.",
        "correction": "Maintain a soft, static knee bend and focus entirely on horizontal hip displacement backward."
      },
      {
        "fault": "Hyperextending the lumbar spine at the top of the movement.",
        "correction": "Finish the rep by squeezing your glutes to stand tall without arching your lower back backward."
      }
    ],
    "safety": {
      "precautions": [
        "Stop the descent if your hamstrings feel excessively tight or if your lower back begins to round."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "tempo",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bodyweight Good Morning",
  "previous_ids": [
    "oec:good-morning"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Good Morning",
        "url": "https://wger.de/en/exercise/1392/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "captive0592"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:bodyweight-hip-hinge"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-romanian-deadlift"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-romanian-deadlift"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A standing bodyweight hip-hinge exercise that reinforces posterior chain mechanics while strengthening the glutes, hamstrings, and spinal erectors."
}