Good mornings are a powerful exercise that targets the posterior chain muscles—including the hamstrings, glutes, and lower back—playing a key role in building strength, improving posture, and enhancing athletic performance. However, incorporating good mornings effectively into your strength training routine requires proper planning, technique, and progression. This article will guide you through how to safely and efficiently add good mornings to your workouts for optimal results.
Why Include Good Mornings in Your Routine?
Good mornings emphasize the hip hinge movement pattern, which is fundamental for many athletic activities and daily tasks. Benefits include:
- Strengthening hamstrings and glutes
- Improving lower back endurance and stability
- Enhancing hip mobility and flexibility
- Reducing injury risk by reinforcing proper lifting mechanics
Including good mornings balances out exercises like squats and deadlifts, supporting overall posterior chain development.
When to Perform Good Mornings
1. As a Primary Lift
If your goal is to build posterior chain strength, perform good mornings early in your workout when energy levels are highest. This allows you to lift heavier weights and focus on form.
2. As an Accessory Exercise
Use good mornings after compound lifts like squats or deadlifts to target the hamstrings and lower back more specifically, usually with lighter loads and higher reps.
3. On Lower Body or Back Days
Incorporate good mornings on days dedicated to legs, glutes, or back training for focused posterior chain work.
How to Structure Good Mornings in Your Workout
Sets and Reps
- Beginners: Start with 2-3 sets of 8-10 reps using light weights or just a barbell to master form.
- Intermediate to Advanced: 3-4 sets of 6-8 reps with progressively heavier weights for strength gains.
- For endurance or hypertrophy, increase reps to 12-15 with moderate weight.
Rest Periods
Allow 60-90 seconds rest between sets for hypertrophy and endurance goals, and 2-3 minutes for strength-focused sessions.
Tips for Safe and Effective Incorporation
Prioritize Proper Form
Ensure a neutral spine, slight knee bend, and controlled hip hinge to minimize injury risk.
Warm Up Thoroughly
Perform dynamic stretches and mobility drills focused on hips, hamstrings, and lower back before starting.
Progress Gradually
Increase load and volume slowly to allow your muscles and connective tissues to adapt.
Use Variations
Add variety with single-leg good mornings, band-resisted versions, or paused reps to target muscles differently and keep training fresh.
Sample Weekly Workout Plan Featuring Good Mornings
| Day | Focus | Good Morning Inclusion |
|---|---|---|
| Monday | Lower Body Strength | Good mornings as primary lift (3×6-8) |
| Wednesday | Upper Body | Rest or light accessory work |
| Friday | Posterior Chain & Back | Good mornings as accessory (3×10-12) |
| Sunday | Mobility and Recovery | Light good mornings or hip mobility drills |
Conclusion
Good mornings are a versatile and effective exercise that can enhance your strength training routine when incorporated thoughtfully. Whether used as a primary lift or accessory movement, they strengthen critical muscles involved in everyday movements and athletic performance. By prioritizing proper form, gradually progressing, and placing them strategically within your workout plan, you’ll maximize the benefits of good mornings and build a stronger, more resilient posterior chain.