Good Morning Mistakes to Avoid
Rounding the lower back — the most dangerous mistake. If your back rounds, you've gone too deep or the weight is too heavy. Reduce range or weight immediately.
Bending the knees too much — more knee bend turns it into a squat. Keep a slight fixed bend — the movement is from the hips.
Going too heavy — good mornings are not a max-out exercise. Use 30-50% of your squat weight. The stimulus comes from the stretch, not the load.
Looking up — cranes the neck under load. Keep your gaze forward and slightly down as you hinge.
Good Morning Muscles Worked
The good morning targets the hamstrings through a deep eccentric stretch, the erector spinae isometrically to maintain spinal position, and the glutes to drive the hip extension back to standing. It's a top-tier posterior chain developer.
Good Morning FAQ
Are good mornings safe?
Yes, when performed with appropriate weight and strict form. The key is using moderate weight (30-50% of squat), maintaining a neutral spine, and only hinging as far as your hamstring flexibility allows. They're a staple of powerlifting and athletic training.
Good mornings vs Romanian deadlifts?
Very similar muscles, different bar position. RDLs have the bar in your hands (more hamstring, less spinal loading). Good mornings have the bar on your back (more erector demand, more stretch). Both are excellent — RDLs are generally easier to learn.
How heavy should good mornings be?
30-50% of your back squat is the standard recommendation. If you squat 120kg, good morning with 40-60kg. This is not a max-effort exercise. The stimulus comes from the controlled stretch.
When should I do good mornings?
After your main compounds (squats, deadlifts). They're an accessory for posterior chain development, not a primary movement. 3-4 sets of 8-12 reps is standard.