Legs / Advanced / Compound (multi-joint)

Barbell Good Morning

A hip hinge with a barbell on the upper back that builds the hamstrings, glutes and spinal erectors.

At a glance

Primary

Hamstrings, Lower back (erectors), Glutes

Secondary

Adductors, Abs

Equipment

Barbell

Movement pattern

Hip hinge, Hip extension

Level

Advanced

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Place a barbell across your upper back as for a back squat and stand with feet hip-width apart.
2. Soften your knees and brace your core with a neutral spine.
3. Push your hips back and hinge forward until your torso is near parallel to the floor or you feel a strong hamstring stretch.
4. Drive your hips forward to return to standing.

Tips

• Never round your lower back.
• Start light; this lift loads the spine heavily.

Common mistakes

• ✗ Going heavy on an exercise meant to be moderate.

  Why it hurts: The bar sits far from the hip on a long lever, so small technique lapses load the lower back heavily.

  ✓ Instead: Use light to moderate loads and slow reps; treat it as an accessory, not a max lift.

• ✗ Looking up and cranking the neck.

  Why it hurts: The neck extends under the bar and the lower back tends to follow into over-arching.

  ✓ Instead: Keep the gaze a couple of metres in front of your feet so the head stays in line with the spine.

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