Barbell Seated Good Morning

The good morning is an exercise that primarily targets the hamstrings, glutes, and the muscles in the lower back and spine. The hamstrings and glutes must work hard to bring the torso upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten the back.

Other muscles mainly work as stabilizers. These include the calves, muscles in and around the pelvis, and of course the abdominal muscles. Muscles in the upper back and shoulders are primarily engaged in holding and stabilizing the barbell.

Performing the exercise seated shifts the focus from the glutes and hamstrings to the muscles in the lower back. The legs and torso are not brought into alignment as they are in the standing good morning. This means there is less hip extension, an important function of the glutes and hamstrings. The hamstrings' range of motion is also reduced because the knees are bent.

Barbell seated good morning

Muscles involved:

Legs:

Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Abdominals:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Back and neck:

Latissimus dorsi
Trapezius
Rhomboids
Levator scapulae

Shoulders:

Deltoids

Barbell seated good morning setup

Make sure any weight plates on the bar are securely locked in place.
Place the barbell on top of the trapezius (upper back).
Make sure your hands are evenly spaced by using the markings on the bar.
Sit down on the bench.
Place your feet shoulder-width apart.

Performing the barbell seated good morning

Bring your chest forward and down. As you do so, arch your back slightly more than its natural curve.
Raise yourself back up until you are sitting upright.

Barbell seated good morning technique

Good mornings can produce major differences in the muscles involved with small adjustments.

This variation therefore primarily targets the lower back. If you want greater involvement of the glutes, perform the variation that starts standing and ends with bent knees (bent knee good morning). If you want greater involvement of the hamstrings, perform the normal good mornings.

With the good morning, controlling the barbell may prove more difficult than with, for example, squats. Because the torso tilts farther forward from the hips, the barbell may tend to sink downward as you rise. To control the barbell as comfortably and effectively as possible, the correct hand placement can help. First determine how high you want the bar on your back. Then place your hands at the width where your elbows are held against your sides.