Good Morning

Muscles worked by the Good Morning

Primary

Lower BackErector SpinaeGlutesGluteus MaximusHamstringsHamstring Muscles

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Good Morning

1. Stand with a barbell across your upper back.
2. Hinge at the hips, pushing them back while keeping your back flat.
3. Lower your torso until it's nearly parallel to the floor.
4. Drive your hips forward to return to standing.
5. Repeat.

Form tips

• Start with a light bar and master the hinge first.
• Keep a soft bend in your knees throughout.
• Stop the descent if your lower back starts to round.

At a glance

Good Morning in German & Spanish

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

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• 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": "good-morning",
  "name_en": "Good Morning",
  "name_de": "Good Morning",
  "name_es": "Buenos Días",
  "description_en": "A hip-hinge movement with a barbell on the back for posterior chain development.",
  "description_de": "Eine Hüftscharnier-Bewegung mit einer Langhantel auf dem Rücken für die Entwicklung der hinteren Muskelkette.",
  "description_es": "Un movimiento de bisagra de cadera con barra en la espalda para el desarrollo de la cadena posterior.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with a barbell across your upper back.",
    "Hinge at the hips, pushing them back while keeping your back flat.",
    "Lower your torso until it's nearly parallel to the floor.",
    "Drive your hips forward to return to standing.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe aufrecht mit einer Langhantel auf dem oberen Rücken.",
    "Beuge an den Hüften, schiebe sie nach hinten, Rücken flach.",
    "Senke den Oberkörper ab, bis er fast parallel zum Boden ist.",
    "Treibe die Hüften nach vorne zurück in die Ausgangsposition.",
    "Wiederholen."
  ],
  "instructions_es": [
    "De pie con una barra sobre la parte superior de la espalda.",
    "Realiza una bisagra de cadera empujando las caderas hacia atrás mientras mantienes la espalda plana.",
    "Baja el torso hasta que quede casi paralelo al suelo.",
    "Impulsa las caderas hacia adelante para volver a la posición erguida.",
    "Repite."
  ],
  "tips_en": [
    "Start with a light bar and master the hinge first.",
    "Keep a soft bend in your knees throughout.",
    "Stop the descent if your lower back starts to round."
  ],
  "tips_de": [
    "Beginne mit wenig Gewicht und steigere die Last langsam.",
    "Halte die Knie leicht gebeugt, ohne sie weiter einsinken zu lassen.",
    "Senke den Oberkörper nur so weit, wie dein Rücken gerade bleibt."
  ],
  "tips_es": [
    "Mantén una ligera flexión de rodillas durante todo el movimiento.",
    "Empieza con la barra vacía hasta dominar la bisagra de cadera.",
    "Si la espalda se redondea, reduce el rango de movimiento."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/good-morning-start.webp",
      "peak": "images/flat/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 === "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.