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How to Do Good Mornings: Strengthen Your Lower Back and Improve Athletic Performance


Are you looking to strengthen your lower back, improve your posture, and enhance your athletic performance? If so, incorporating the exercise known as “good mornings” into your workout routine might be just what you need. In this article, we will guide you through the steps of performing good mornings correctly, ensuring maximum effectiveness and safety. Let’s dive in and discover the benefits of this exercise and how to master it.

Benefits of Doing Good Mornings

Good mornings are a versatile exercise that target multiple muscle groups simultaneously. Let’s explore some of the key benefits associated with incorporating this exercise into your fitness regimen:

1. Strengthening the Lower Back Muscles

Good mornings primarily target the erector spinae muscles, which run along the spine and are responsible for maintaining proper posture and stability. By engaging and strengthening these muscles, you can alleviate lower back pain and reduce the risk of injuries.

2. Improving Posture and Stability

In today’s sedentary lifestyle, maintaining good posture can be a challenge. Good mornings can help counteract the negative effects of sitting for prolonged periods, strengthening the back muscles responsible for maintaining an upright posture. With improved posture, you will not only look more confident but also reduce strain on your spine and joints.

3. Targeting the Hamstrings and Glutes

Aside from the lower back, good mornings also engage the hamstrings and gluteal muscles. By incorporating this exercise into your routine, you can effectively target and strengthen these muscle groups, leading to improved athletic performance, increased power output, and enhanced overall lower body strength.

4. Enhancing Overall Athletic Performance

Strong lower back muscles, improved posture, and targeted engagement of the hamstrings and glutes all contribute to better athletic performance. Whether you’re a runner, weightlifter, or engage in any other physical activity, incorporating good mornings into your training routine can have a positive impact on your performance and reduce the risk of potential injuries.

Proper form and alignment are key to maximizing the benefits of good mornings exercise.
Proper form and alignment are key to maximizing the benefits of good mornings exercise.

Step-by-Step Guide on How to Do Good Mornings

To ensure you perform good mornings correctly and reap the maximum benefits, follow this step-by-step guide:

1. Proper Warm-up Exercises

Before diving into any exercise, it’s crucial to warm up your muscles properly. Start with a few minutes of light cardio, such as jogging or cycling, to increase blood flow and warm up your body. Additionally, incorporate dynamic stretches that target the muscles involved in good mornings, such as the lower back, hamstrings, and glutes.

2. Correct Body Positioning and Alignment

Stand with your feet shoulder-width apart and your toes slightly turned out. Place your hands on the back of your head or cross them over your chest. Keep your core engaged and maintain a neutral spine throughout the exercise. Avoid arching your back excessively or rounding your shoulders forward.

3. Engaging the Core Muscles

Before initiating the movement, engage your core muscles by gently pulling your belly button toward your spine. This activation will provide stability and support to your lower back during the exercise.

4. Performing the Movement with Controlled Motion

Begin the movement by hinging at your hips, pushing your glutes backward while maintaining a slight bend in your knees. Keep your back straight and lower your torso until it’s parallel to the floor or slightly lower. Your hips should be pushed back, and your weight should be on your heels. Pause for a moment and then return to the starting position by driving through your heels and squeezing your glutes.

5. Recommended Number of Repetitions and Sets

As a beginner, start with three sets of 10 to 12 repetitions, focusing on proper form and controlled motion. Gradually increase the number of repetitions and sets as you become more comfortable and stronger. Remember, quality is more important than quantity, so don’t sacrifice form for additional reps.

Frequently Asked Questions (FAQ)

1. What are some alternative exercises for good mornings?

If you’re looking for alternative exercises to target similar muscle groups, consider Romanian deadlifts, hyperextensions, or cable pull-throughs. These exercises can provide similar benefits to good mornings and can be incorporated into your routine for variety.

2. Can good mornings be done at home without equipment?

Yes, good mornings can be performed without any equipment. If you don’t have access to weights, you can use your body weight or resistance bands to add intensity to the exercise. However, always ensure you have a stable surface and enough space to perform the movement safely.

3. Are there any variations of the good mornings exercise?

Yes, there are several variations of the good mornings exercise that can target different muscle groups or add diversity to your routine. Some popular variations include the single-leg good morning, sumo good morning, and good morning with a barbell. Experiment with these variations to challenge your body in different ways.

4. How often should good mornings be performed?

The frequency of performing good mornings depends on your training goals and overall fitness level. As a general guideline, aim to include this exercise in your routine two to three times per week, allowing for adequate rest and recovery between sessions. Listen to your body and adjust the frequency as needed.

5. What precautions should be taken while doing good mornings?

To ensure safety and prevent injuries, it’s important to follow these precautions:

  • Start with lighter weights or bodyweight if you’re a beginner.
  • Focus on maintaining proper form and avoid rounding your back excessively.
  • If you have any pre-existing lower back or hip issues, consult with a healthcare professional before attempting good mornings.
  • Gradually increase the intensity and weight as your strength and comfort levels improve.


Incorporating good mornings into your workout routine can be a game-changer for strengthening your lower back, improving your posture, and enhancing your athletic performance. By following the step-by-step guide and practicing proper form, you can reap the numerous benefits this exercise has to offer. Remember to warm up properly, engage your core, and listen to your body’s limits. So, why wait? Start doing good mornings today and unlock your full potential!

Note: For more fitness-related articles and tips, visit How-To Fitness.


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