Nishaana
Good Morning guide
The Good Morning is a intermediate-level compound barbell exercise that primarily targets the Erector Spinae. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the good morning work?
The Good Morning primarily trains the Erector Spinae, recruiting the surrounding back musculature and supporting muscles as a compound lift. Train it as part of a balanced back routine.
How do you do the good morning?
To do the Good Morning: set up at the barbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your back drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the erector spinae; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the barbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your back drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the erector spinae.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common good morning mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Good Morning alternatives
Good Morning FAQ.
What muscles does the Good Morning work?
The Good Morning primarily targets the Erector Spinae, training the Back as the main muscle group, along with supporting muscles as a compound movement.
Is the Good Morning a compound or isolation exercise?
The Good Morning is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Good Morning?
You need a barbell. Difficulty is rated intermediate.
What are good alternatives to the Good Morning?
Good back alternatives include Conventional Deadlift, Pull-Up, Chin-Up.
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