Good Mornings: The Ultimate Exercise for a Stronger Posterior Chain
Good mornings are a powerhouse movement for building strength, improving flexibility, and enhancing athletic performance. This often-overlooked exercise targets your hamstrings, glutes, and lower back, making it an essential addition to any workout routine focused on posterior chain development.
What Are Good Mornings?
Good mornings are a hip-hinge exercise performed by bending at the hips while keeping your back flat and core engaged. They’re named for their resemblance to the motion of bowing as if saying “good morning.”
Benefits of this workout
- Strengthens the Posterior Chain: Targets the glutes, hamstrings, and lower back for better power and endurance.
- Improves Hip Mobility: Enhances flexibility and range of motion in the hips and hamstrings.
- Enhances Core Stability: Engages your core to maintain balance and support your spine.
- Boosts Athletic Performance: Improves running, jumping, and lifting mechanics.
- Prepares for Compound Lifts: Helps build strength and awareness for exercises like deadlifts and squats.
Muscles Worked in Good Mornings
- Hamstrings: Primary movers during the hip-hinge motion.
- Glutes: Activate as you extend your hips back to the starting position.
- Erector Spinae: Supports spinal stability and strengthens the lower back.
- Core: Engaged throughout the movement to maintain balance and protect your spine.
How to Perform Good Mornings
Setup:
- Place a barbell across your upper back or hold a lightweight dumbbell across your chest.
- Stand with feet shoulder-width apart and knees slightly bent.
Engage Your Core:
- Tighten your core and keep your back straight throughout the movement.
Hinge at the Hips:
- Push your hips back as you lower your torso forward. Keep your chest lifted and your spine neutral.
Stop at Parallel:
- Lower your torso until it’s parallel to the ground or as far as your flexibility allows.
Return to Start:
- Drive through your hips and glutes to return to a standing position.
Variations of this exercise
Barbell Good Mornings
- Use a barbell for a challenging strength-building workout.
Dumbbell Good Mornings
- Hold a dumbbell at chest level for more accessible, beginner-friendly training.
Seated Good Mornings
- Perform seated to target the lower back more intensely while reducing stress on the hamstrings.
Banded Good Mornings
- Use resistance bands for a low-impact variation that focuses on form and control.
Single-Leg Good Mornings
- Perform on one leg to enhance balance and unilateral strength.
Sample Good Mornings Workout
Warm-Up (5 Minutes):
- Dynamic stretches, hip openers, and bodyweight hinges to activate the posterior chain.
Main Workout:
- Barbell Good Mornings: 4 sets of 10–12 reps.
- Dumbbell Good Mornings: 3 sets of 12 reps.
- Seated Good Mornings: 3 sets of 10 reps.
- Banded Good Mornings: 2 sets of 15 reps.
Cool Down (5 Minutes):
- Hamstring stretches, child’s pose, and cat-cow to release tension
Tips for Effective Good Mornings
- Start Light: Use light weights or just your body weight to perfect your form.
- Maintain a Neutral Spine: Avoid rounding your back to prevent injury.
- Engage Your Core: Stabilize your torso throughout the movement.
- Control the Tempo: Perform each rep slowly to maximize muscle activation.
- Gradually Increase Intensity: Add weight or resistance as your strength improves.
Why Good Mornings Are a Must-Do Exercise?
Good mornings are a powerful way to strengthen your posterior chain, improve functional fitness, and boost your overall performance in the gym and daily life. By incorporating this versatile exercise into your routine, you’ll build a stronger foundation for all your fitness goals.
Start adding good mornings to your workouts today for improved strength, mobility, and balance!
