Quick Answer
Hanging Good Morning is a intermediate powerlifting exercise that targets your hamstrings and lower back. It uses a barbell. Set bar in rack suspended by chains/straps at stomach height.
Video Tutorial
How to Perform the Hanging Good Morning
- 1
Set bar in rack suspended by chains/straps at stomach height.
- 2
Position self under bar (on back).
- 3
Stand up, lifting bar off supports.
- 4
Feet shoulder-width, slight knee bend.
- 5
Back tight, chest up.
- 6
Hinge at hips, push hips back.
- 7
Lower torso towards parallel.
- 8
Keep back arched.
- 9
Extend hips using glutes/hamstrings to return upright.
- 10
Lower bar back to supports. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Hanging Good Morning isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hanging Good Morning work?
The Hanging Good Morning primarily works your hamstrings and lower back. Secondary muscles include the glutes, abdominals and core.
What equipment do I need for the Hanging Good Morning?
The Hanging Good Morning needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Hanging Good Morning suitable for beginners?
The Hanging Good Morning is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Hanging Good Morning should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hanging Good Morning every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.