Skip to content
Illustration of the Seated Good Morning: Hips are pinned so the spinal erectors do everything - go light and slow.
compound · Hinge

Seated Good Morning

Seated Good Morning is a compound hinge movement for lower back, using Olympic Barbell and Flat Bench. It also works hamstrings and glutes. 3 sets of 8-12, 2 min rest.

Primary muscle
Lower Back
Equipment
Olympic Barbell and Flat Bench
Difficulty
Advanced
Sets and reps
3 × 8-12
Rest
120s
Force
pull

How to do it

  1. 1
    Set up

    Sit on the end of a bench, bar on the back, feet planted wide.

  2. 2
    The cue that matters

    Hips are pinned so the spinal erectors do everything - go light and slow.

  3. 3
    Work it

    3 sets of 8-12, resting about 2 minutes between them.

Muscles worked

Lower Back does most of the work. Hamstrings and glutes take the rest.

Lower Back exerciseshamstringsglutes