The barbell seated good morning is a strength exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It involves sitting on a bench with a barbell on your upper back, hinging forward at the hips, and returning to the upright position.
Also Works
HamstringsLower Back
How to Perform
1
Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
2
Keep your back straight and your chest up.
3
Slowly hinge forward at the hips, lowering your torso towards the ground.
4
Pause for a moment at the bottom, then push through your heels to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Sit with your feet wide and flat on the floor, bar on your upper back, and hinge forward from the hips until your chest approaches your thighs.
•The seated position isolates the lower back and hamstrings by removing the legs from the equation.
•Use very light weight since the seated position creates a longer moment arm on the spine.
Common Mistakes
•Rounding the back instead of maintaining a flat spine during the forward hinge.
•Using too much weight because it feels like a small movement, but the spinal loading is significant.
•Not hinging at the hips and instead just rounding the upper back forward.