Good mornings are a great exercise to target the muscles of your posterior chain, including your glutes and hamstrings.
If you’re looking for an effective strength training exercise that works these muscles, good mornings could be just what you need!
But it’s important to understand how this movement works in order to ensure safe execution.
In this blog post we’ll look at all things related to good morning exercises: the muscles worked, basic anatomy, and the benefits.
As well as variations and alternative exercises that work those same muscle groups.
So if you’ve ever wondered about good mornings and what muscles they work, read on!
Good Mornings Muscles Worked
Muscles Worked performing Good Mornings
Good mornings are a compound exercise that primarily target the glutes, hamstrings, and lower back muscles. This article will discuss the primary, secondary, and supporting muscles worked when performing good mornings.
Primary Muscles: The primary muscle group targeted by good mornings is the posterior chain. This includes your glutes (butt), hamstrings (back of thigh) and lower back muscles. Your core also works to stabilize you during this exercise. When done correctly with proper form and technique, these three main muscle groups should be engaged throughout the entire movement.
Secondary Muscles: Secondary muscles used in good mornings include your quads (front of thigh), calves, abdominals/obliques (side abs), shoulders/traps (upper back) and lats (lower back). These muscle groups help to support the movement but are not as heavily involved as your primary muscle group.
Supporting or Stabilizing Muscles: Supporting muscles used in good mornings include your triceps/biceps (arms) which act as stabilizers during this exercise; they help keep you balanced while performing it properly. Additionally, some people may find their neck or forearms become fatigued from holding onto a barbell for extended periods of time during sets of good morning exercises; if so, make sure to take breaks between sets or use lighter weights until you build up strength in those areas over time.
Overall, good mornings work several major muscle groups including the posterior chain such as glutes and hamstrings along with secondary and supporting musculature like quads and biceps. This makes them an effective full body workout option for amateur fitness practitioners and garage gym owners alike.
Good mornings are a great exercise for targeting the glutes, hamstrings and lower back muscles.
Anatomy of Good Mornings
Form and Technique: Good mornings are a compound exercise that primarily target the muscles of the posterior chain, such as the glutes, hamstrings, and lower back.
To perform good mornings correctly, stand with your feet hip-width apart while holding a barbell or dumbbells in front of you at shoulder level. Keeping your core tight and chest up, hinge forward from your hips until your torso is parallel to the floor. Return to standing by pushing through your heels and squeezing your glutes at the top of the movement.
Common Mistakes to Avoid: It’s important to keep proper form when performing good mornings in order to avoid injury. One common mistake is allowing too much weight on the bar which can cause excessive rounding of the spine or hyperextension in an effort to lift it off its rack position.
Additionally, people often forget to engage their core throughout this exercise which can lead to poor posture and incorrect form during execution.
Good mornings are beneficial for strengthening not only our posterior chain, but also our abdominals. This is due to the emphasis on engaging them throughout each repetition. Furthermore, this type of exercise helps improve mobility in our hips and increases stability throughout the body when performed correctly with light weights initially before progressing onto heavier loads over time if desired.
Good Mornings are a great exercise for strengthening the posterior chain muscles and should be part of any strength training program.
Variations of Good Mornings
Barbell good mornings are a great way to target the muscles of the lower back, glutes, and hamstrings.
To perform this exercise, stand with your feet hip-width apart and hold a barbell across your upper back with an overhand grip. Keeping your chest up and core tight, bend forward at the hips until you feel a stretch in your hamstrings. Pause for one second before returning to starting position. This variation is great for building strength in these muscle groups as well as improving overall posture.
Dumbbell Good Mornings: Dumbbell good mornings are similar to barbell good mornings but can be used if you don’t have access to a barbell or want more control over each rep.
Hold two dumbbells by your sides with palms facing inward and keep them close to your body throughout the movement. Bend forward at the hips while keeping both arms straight until you feel a stretch in your hamstrings then return to starting position without locking out at the top of each rep. This variation is great for increasing stability through unilateral movements as well as targeting smaller stabilizing muscles that may not get worked during other variations of this exercise such as barbell good mornings or Romanian deadlifts (RDLs).
Kettlebell Good Mornings: These are a great variation to increase difficulty level while still targeting the major muscle groups involved in this exercise: lower back, glutes, and hamstrings. Additionally, due to its unique shape it requires more balance than other variations such as dumbells or bar bells which will also help strengthen stabilizing muscles.
To perform this exercise start by standing tall with feet shoulder width apart holding one kettle bell on either side of you using an overhand grip. Keep both arms straight throughout the entire movement and bend only from waistline down; pause when feeling tension on hamstring area then return slowly into starting position. This variation will also help improve mobility due to its dynamic nature allowing greater range of motion compared to traditional exercises like RDLs or GHRs (glute-ham raises).
Good Mornings are an excellent exercise to strengthen your lower back and core muscles. With various variations available, you can find one that works best for you and get started on building a strong foundation for your strength training routine.
Alternative Exercises for Good Mornings
Romanian Deadlifts: These are a great alternative to good mornings. RDLs target the same muscles as good mornings, but with slightly different emphasis. The primary muscle group worked is the hamstrings, while also targeting the glutes and lower back.
To perform an RDL, stand with your feet hip-width apart and hold a barbell in front of you with an overhand grip. Bend at the hips and lower the barbell down towards your knees until it reaches mid-shin level or just below parallel to the floor. Keep your chest up and shoulders back throughout this movement for proper form. Pause briefly before pushing through your heels to return to standing position.
Glute-Ham Raises (GHRs): Glute-ham raises are another excellent exercise that can be used as an alternative to good mornings. GHRs primarily target both the hamstrings and glutes while also engaging other stabilizing muscles such as those in your core, quads, calves, lats, traps, and forearms depending on how you set up for this exercise.
To perform a GHR start by lying face down on a bench or box so that when you raise yourself up into plank position only your toes remain touching it for support; then drive through your heels keeping tension in both legs until you reach full extension of hips at top of motion; pause momentarily before slowly lowering yourself back down under control until starting position is reached again – repeat for desired number of reps/sets .
Back Extensions: These are an excellent alternative to Good Morning Exercises, as they work similar muscle groups such as the hamstrings and glutes, while also engaging the core.
To do them properly, begin by lying facedown on either flat ground or an elevated surface like a decline bench. Make sure your arms stay close against your body sides throughout the entire range of motion. Engage your core and lift your torso off the ground using strength from your lower back and posterior chain muscles, all while maintaining a neutral spine alignment. Pause briefly at the top before slowly returning your body weight back down onto the starting surface. Repeat this process according to desired rep/set scheme.
Alternative exercises for good mornings are a great way to target the same muscles without putting too much strain on your lower back.
Safety Considerations for Good Mornings
However, like any other exercise, it is important to practice proper form and technique to ensure safety while performing them. Here are some safety considerations when doing good mornings:
Warm Up Properly: Before starting any workout routine, it is essential to warm up your muscles properly. This can be done by stretching or foam rolling before beginning the exercises. Warming up helps reduce risk of injury and prepares your body for more intense movements such as good mornings.
Use Proper Form and Technique: Good morning exercises involve bending at the waist with a barbell across your back or shoulders so it’s important to use correct form throughout the movement. Make sure you keep your spine neutral throughout the entire range of motion. Avoid rounding or arching your back during this exercise as this can cause strain on your lower back muscles which could lead to injury over time if not corrected immediately. Additionally, focus on engaging core muscles throughout each rep in order to maintain balance and stability during each repetition of good mornings.
Start with Light Weights: It’s always best practice to start off light when trying out new exercises such as good mornings until you get comfortable with the form and technique involved in completing them correctly without straining yourself too much physically or mentally. Start off using lighter weights that allow you complete 10-15 reps comfortably before increasing weight incrementally over time once you have mastered proper form and technique for each repetition of good morning exercises safely without compromising posture or balance along the way.
By following these simple tips, amateur fitness practitioners can set themselves up for success while performing their strength training routines safely.
Always prioritize safety when performing good mornings; use proper form, warm up properly and start with light weights to ensure you can safely perform this exercise.
FAQs in Relation to Good Mornings Muscles Worked
Are good mornings good for building muscle?
They target the glutes, hamstrings and lower back muscles which are important for strength and power development. When done correctly with proper form, good mornings can help increase overall strength and size in these areas. Additionally, they can also be used to improve posture by strengthening the core muscles of the torso. However, it is important to note that good mornings should not be done with heavy weights as this could lead to injury if proper form is not maintained throughout the exercise.
Are good mornings an effective exercise?
Good mornings are an effective exercise for building strength in the lower back, glutes, and hamstrings. They can be used to target specific muscle groups or as part of a full-body workout routine. Good mornings also help improve posture and balance while strengthening the core muscles. When done correctly with proper form, good mornings can be a great addition to any strength training program.
Are good mornings better than RDLS?
Good mornings and Romanian deadlifts (RDLS) are both excellent exercises for strengthening the posterior chain, which is important for overall strength and performance. However, good mornings may be more beneficial than RDLS in certain situations. Good mornings require less equipment and can be done with lighter weights, making them a great option for those who don’t have access to heavy barbells or weight plates.
Additionally, good mornings place greater emphasis on the hamstrings than RDLS do, so they may be better suited for athletes looking to increase hamstring strength specifically. Ultimately, it’s up to each individual athlete to decide which exercise best fits their needs.
Are good mornings better than deadlifts?
It is difficult to definitively answer the question of whether good mornings are better than deadlifts as both exercises have their own unique benefits. Good mornings are an excellent exercise for targeting the posterior chain, including the hamstrings and glutes, while deadlifts target more of the quads and lower back muscles.
Ultimately, it depends on your individual goals and preferences as to which exercise you should prioritize in your training program. However, incorporating both into a well-rounded strength training routine can help ensure that all major muscle groups get adequate attention.
When done correctly they provide many benefits such as improved posture and balance. Be sure to practice good form when doing this exercise or any of its variations or alternatives to ensure safety. With that said, good mornings can be an effective tool for building strength in your posterior chain muscles if done properly!