ProgreviaGood mornings
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How to do it
Bar on the traps and a hip hinge with nearly fixed knees and a neutral spine. Lower the torso pushing the hips back until you feel the hamstrings and rise by extending the hips; light load.
Muscles worked
Mainly lumbar. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Advanced
- Technical demand
- Advanced
- Fatigue it generates
- High (1.6 out of 2.2)
- Risk if technique breaks down
- High
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Good mornings compares with other lower back exercises
The catalogue has 6 exercises with lower back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Good mornings is number 6.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 3 alternatives, such as Back extensions, 45° back extension machine and Reverse hyper on bench.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Back extensions | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| 45° back extension machine | machine | Moderate (0.9 out of 2.2) | Basic |
| Reverse hyper on bench | machine | Moderate (1 out of 2.2) | Needs coaching |
| Good mornings | barbell | High (1.6 out of 2.2) | Advanced |
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Good mornings based on your level, goal and available days.
Build your Lower back workout
Generate a full routine with the emphasis on Lower back and Good mornings among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Good mornings work?
Good mornings mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Good mornings should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).
Is Good mornings good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.
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