Bodyweight Good Morning

Muscles worked by the Bodyweight Good Morning

Primary

Lower BackErector SpinaeHamstringsHamstring Muscles

Secondary

GlutesGluteus Maximus

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, hamstring, hamstrings.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Bodyweight Good Morning

1. Stand with feet hip-width apart and hands behind your head.
2. Keep a slight bend in your knees and brace your core.
3. Hinge at the hips and lower your torso toward parallel.
4. Drive your hips forward to return to standing.
5. Repeat for the desired number of reps.

Form tips

• Push your hips back as if closing a door behind you.
• Keep your spine neutral from head to tailbone throughout.
• Stop the descent when your hamstrings reach their stretch limit.

At a glance

Bodyweight Good Morning in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Hex Bar Deadlift
• Kettlebell Deadlift
• Kettlebell Single Leg Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bodyweight-good-morning",
  "name_en": "Bodyweight Good Morning",
  "name_de": "Bodyweight Good Morning",
  "name_es": "Buenos Días con Peso Corporal",
  "description_en": "A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors.",
  "description_de": "Eine Good-Morning-Variante ohne Zusatzgewicht, bei der der Oberkörper aus der Hüfte abgesenkt wird, um die hintere Kette zu kräftigen.",
  "description_es": "Una bisagra de cadera con el propio peso corporal que fortalece los erectores espinales y los isquiotibiales.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "hamstrings"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with feet hip-width apart and hands behind your head.",
    "Keep a slight bend in your knees and brace your core.",
    "Hinge at the hips and lower your torso toward parallel.",
    "Drive your hips forward to return to standing.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stell dich hüftbreit hin und lege die Hände hinter den Kopf.",
    "Halte die Knie leicht gebeugt und spanne den Rumpf an.",
    "Beuge an den Hüften und senke den Oberkörper Richtung Parallele.",
    "Treibe die Hüften nach vorne, um wieder aufzurichten.",
    "Wiederhole die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Colócate de pie con los pies separados al ancho de las caderas y las manos detrás de la cabeza.",
    "Mantén una ligera flexión en las rodillas y contrae el core.",
    "Bisagra en las caderas y baja el torso hasta quedar casi paralelo al suelo.",
    "Impulsa las caderas hacia adelante para volver a la posición erguida.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "Push your hips back as if closing a door behind you.",
    "Keep your spine neutral from head to tailbone throughout.",
    "Stop the descent when your hamstrings reach their stretch limit."
  ],
  "tips_de": [
    "Schiebe das Gesäß weit nach hinten, statt den Rücken einzurunden.",
    "Senke den Oberkörper nur so tief, wie die Wirbelsäule neutral bleibt.",
    "Zieh die Ellbogen nach hinten, um die Brust geöffnet zu halten."
  ],
  "tips_es": [
    "Empuja la cadera hacia atrás como si cerraras un cajón.",
    "Mantén la espalda recta durante toda la bajada.",
    "Detén el descenso si notas que la zona lumbar se redondea."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/bodyweight-good-morning-start.webp",
      "peak": "images/flat/bodyweight-good-morning-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bodyweight-good-morning");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.