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Back · Barbell
Barbell Good Morning
Barbell Good Morning is an intermediate isolation strength exercise that works the spine (back), with the hamstrings and glutes assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Lower Back · Erector Spinae
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
How to do Barbell Good Morning
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Slightly bend your knees and hinge at your hips to lower your torso forward. Keep your back straight and your head in line with your spine.
- Continue to lower your torso until it is nearly parallel to the floor, feeling a stretch in your hamstrings and glutes.
- Engage your glutes and hamstrings to raise your torso back to the starting position, keeping your back straight and core engaged. Repeat for the desired number of repetitions.
Form tips
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Engage your core to support your lower back and maintain stability.
- Hinge at your hips rather than bending your back to ensure proper form.
Barbell Good Morning alternatives
More spine exercises
Barbell Good Morning FAQ
What muscles does Barbell Good Morning work?
Barbell Good Morning mainly works the spine in the back (Erector Spinae). The hamstrings and glutes work as secondary muscles.
What equipment do you need for Barbell Good Morning?
You need a barbell.
How many sets and reps of Barbell Good Morning should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Good Morning good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Good Morning burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Good Morning?
Other exercises for the spine include Good Mornings Dumbbells, Good Mornings Kettlebell, Weighted Back Extensions on Hyperextension Bench and Lying Back Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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