Watch the video below to see a demonstration of proper form and technique for the good mornings exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.

Instructions for Good Mornings

To perform a set of good mornings:

  1. Starting Position

    Stand beneath a racked barbell with your feet shoulder width apart, knees slightly bent and the bar resting at the top of your back. Grip the barbell with a pronated grip at whatever is a comfortable width. Gripping the barbell tightly, drive into the ground to stand upright with the barbell. Step back into the cage or into the middle of the lifting platform. Your trunk should be in a neutral position at all times.

  2. Eccentric (Lowering) Motion

    Maintain the alignment of your trunk as you push your hips back, keeping your legs straight, until your torso is almost parallel to the ground. Continue to grip the bar tightly during the entire movement.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count while maintining whole body tension and the alignment of your trunk.

  4. Concentric (Upward) Motion

    Drive into the ground with your feet to bring your hips forward until they are over your feet. Your trunk should move as a unit; your shoulders will come back over your feet as your hips come forward. Remember to continue gripping the bar and breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of good mornings repetitions before re-racking the barbell.

This completes one set of good mornings.

Lower Back Exercise Videos

An image of a man performing the bilateral superman exercise.

Bilateral Superman

An image of a man performing the contralateral superman exercise.

Contralateral Superman

An image of a man performing the deadlift exercise.


An image of a man performing the good mornings exercise.

Good Mornings

An image of a man performing the hyperextension exercise.