Quick Answer
Seated Good Morning is a intermediate powerlifting exercise that targets your lower back and hamstrings. It uses a barbell. Sit box/bench in rack.
Video Tutorial
How to Perform the Seated Good Morning
- 1
Sit box/bench in rack.
- 2
Bar on back.
- 3
Feet planted.
- 4
Back arched, core tight.
- 5
Hinge hips, lean torso forward.
- 6
Keep back straight.
- 7
Lower until torso near parallel or comfortable.
- 8
Return upright extending hips/back.
- 9
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 Seated 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 Seated Good Morning work?
The Seated Good Morning primarily works your lower back and hamstrings. Secondary muscles include the glutes and core.
What equipment do I need for the Seated Good Morning?
The Seated 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 Seated Good Morning suitable for beginners?
The Seated 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 Seated 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 Seated Good Morning every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.