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Upper Legs · Body Weight
Good Mornings
Good Mornings is an intermediate compound strength exercise that works the hamstrings (upper legs), with the core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · Gluteus Maximus
- Lower Back · Erector Spinae
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
How to do Good Mornings
- Stand with your feet shoulder width apart, bend your knees slightly, and place your hands beside your head with your elbows pointing outward.
- Push your hips back and hinge your torso forward while keeping your back straight.
- Lower your torso until it is nearly parallel to the floor or until you feel a stretch in your hamstrings.
- Drive your hips forward to return upright, then repeat.
Form tips
- Keep your weight balanced over your heels and midfoot.
- Lower only as far as you can without rounding your back.
- Push your hips backward instead of lowering into a squat.
- Inhale as you hinge forward and exhale as you stand upright.
Good Mornings alternatives
More hamstrings exercises
Good Mornings FAQ
What muscles does Good Mornings work?
Good Mornings mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and Gluteus Maximus). The core work as secondary muscles.
What equipment do you need for Good Mornings?
None. Good Mornings is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Good Mornings 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 good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Good Mornings 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?
Other exercises for the hamstrings include Good Mornings Resistance Band, Plate Good Morning, Barbell Zercher Good Morning and Dumbbell Goblet Good Morning.
For developers
Use Good Mornings 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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