Seated Good Morning
A good morning performed seated on a bench with a barbell on the upper back, bending forward from the hips. It emphasises the spinal erectors with less hamstring involvement.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 3
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the end of a flat bench with feet wide and flat, a light barbell resting across your upper back.
Brace your trunk and set a neutral spine.
Hinge forward from the hips, keeping your back flat.
Lower as far as you can without rounding.
Return to upright by extending the hips and back together.
Breathing: Inhale and brace before lowering, exhale as you return upright.
Coaching tips
Hinge from the hips
Chest proud
Light and controlled
Common mistakes
Rounding the back
Going too heavy
Bouncing out of the bottom
Safety notes
Use light loads and a rack to set up the bar safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.