Quick Answer
Stiff-Leg Good Morning is a advanced strength exercise that targets your lower back and hamstrings. It uses a barbell. Bar on upper back.
Video Tutorial
How to Perform the Stiff-Leg Good Morning
- 1
Bar on upper back.
- 2
Stand feet shoulder-width, knees almost straight (stiff).
- 3
Back straight, chest up.
- 4
Hinge hips back, lower torso towards parallel floor.
- 5
Keep legs stiff.
- 6
Feel hamstring stretch.
- 7
Return extending hips.
- 8
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.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Stiff-Leg 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 Stiff-Leg Good Morning work?
The Stiff-Leg Good Morning primarily works your lower back and hamstrings. Secondary muscles include the glutes and core.
What equipment do I need for the Stiff-Leg Good Morning?
The Stiff-Leg 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 Stiff-Leg Good Morning suitable for beginners?
The Stiff-Leg Good Morning is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Stiff-Leg 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 Stiff-Leg 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.