Muscle group: lower body (lower back, hamstrings, glutes); core.
Intensity: light.
Directions
- Stand with your feet shoulder-width apart, knees slightly bent, and hands behind your head or crossed in front of your chest.
- Keeping your back straight, hinge forward at the hips until your torso is parallel to the floor, and then slowly return to the starting position.
- Repeat for several repetitions.
Modifications: this is the easiest modification, but if needed, you can decrease the range of motion by bending forward slightly rather than going all the way down.
Mistakes
- Rounding the back: Keep your back straight throughout the movement to avoid straining the lower back.
- Locking the knees: Keep a slight bend in the knees throughout the movement to avoid putting too much stress on the knee joint.
- Overextending the neck: Keep your head in line with your spine to avoid straining the neck.
Conclusion
Good mornings are a highly effective exercise that primarily targets the muscles of the lower back, hamstrings, and glutes. They are especially beneficial for improving posterior chain strength and stability. In general fitness routines, Good mornings can be a valuable addition to enhance lower body and core strength, as well as improve hip flexibility.
In circuit training, this exercise can be included in a workout targeting the posterior chain muscles, providing a balanced and well-rounded routine. It can also serve as a warm-up exercise, preparing the body for more challenging movements during the circuit. Additionally, Good mornings can be incorporated into a circuit focused on strengthening the lower back and hamstrings, complementing other compound movements.