Bodyweight Good Morning

oec:bodyweight-good-morning

A standing bodyweight hip-hinge exercise that reinforces posterior chain mechanics while strengthening the glutes, hamstrings, and spinal erectors.

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Also called: Good Morning, Standing Hip Hinge, barbell good morning, Hip Hinge

How to do it

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.

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.

Inhale deeply and brace your core as you hinge forward; exhale as you drive your hips forward to stand.

Rounding the lower back during the descent.: Brace the abdominals and limit your depth to only as far as you can maintain a flat, neutral spine.
Bending the knees excessively into a squat.: Maintain a soft, static knee bend and focus entirely on horizontal hip displacement backward.
Hyperextending the lumbar spine at the top of the movement.: Finish the rep by squeezing your glutes to stand tall without arching your lower back backward.

Stop the descent if your hamstrings feel excessively tight or if your lower back begins to round.

This record: CC-BY-SA-4.0.