ex_M4RSHT

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Back · Barbell

Good Mornings Barbell

intermediatestrengthMale & female model

Good Mornings Barbell is an intermediate compound strength exercise that works the spine (back), with the glutes assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Spine
Body part: Back
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Lower Back · Erector Spinae
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Glutes · gluteus maximus, gluteus mideus

How to do Good Mornings Barbell

Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip.
Begin to hinge at your hips, pushing your hips back while lowering your torso towards the floor.
Continue to lower your torso until it is almost parallel to the floor.
Return to the starting position by driving your hips forward and raising your torso back up. Repeat for the desired number of repetitions.

Form tips

Maintain a straight back and avoid rounding your spine.
Focus on hinging at the hips rather than bending at the waist.
Keep a slight bend in your knees to reduce stress on your lower back.

Good Mornings Barbell alternatives

Good Mornings Kettlebell

Spine · intermediate

Good Mornings Dumbbells

Spine · intermediate

Superman Pulls Resistance Bands

Spine · beginner

45 Degree Hyperextension (Arms in Front of Chest)

Spine · intermediate

More spine exercises

Barbell Good Morning

Spine · intermediate

Barbell Seated Good Morning

Spine · beginner

Resistance Band Floor Hyperextension

Spine · beginner

Band Deadlift

Spine · beginner

45 Degree Hyperextension Arms to Chest

Trap Bar Deadlift

Superman Pulls

Bow Pose

Good Mornings Barbell FAQ

What muscles does Good Mornings Barbell work?

Good Mornings Barbell mainly works the spine in the back (Erector Spinae, Biceps Femoris, Semitendinosus and Semimembranosus). The glutes work as secondary muscles.

What equipment do you need for Good Mornings Barbell?

You need a barbell.

How many sets and reps of Good Mornings Barbell should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Good Mornings Barbell good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Good Mornings Barbell burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Good Mornings Barbell?

Other exercises for the spine include Good Mornings Kettlebell, Good Mornings Dumbbells, Superman Pulls Resistance Bands and 45 Degree Hyperextension (Arms in Front of Chest).

For developers

Use Good Mornings Barbell in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_M4RSHT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_M4RSHT",
  "name": "Good Mornings Barbell",
  "model": "male",
  "counterpartId": "ex_ACMJ3O",
  "target": "Spine",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_M4RSHT/mp4-720.mp4?…",
    "poster": "https://…/ex_M4RSHT/poster.jpg?…"
  }
}