Good Morning (Seated)

Isolated hip hinge pattern — removes lower body stability demands to focus purely on posterior chain strength and control

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Hamstrings, Erector Spinae, Glutes
Secondary Muscles	Lower Back, Core
Equipment	Barbell, Flat Bench
Difficulty	⭐ Beginner-Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench setup: Use flat bench, positioned at comfortable height
   • Bench should be low enough that thighs are parallel to floor or slightly higher
2. Bar position: Place barbell on upper traps (high bar position)
   • Use squat rack to set bar at shoulder height for loading
   • Sit down with bar positioned on upper back
3. Seated position: Sit at edge of bench, feet flat on floor
   • Feet hip to shoulder-width apart
   • Knees at 90° angle
4. Posture: Start with torso upright, chest up, shoulders back
5. Core: Take deep breath, brace core hard before movement begins
6. Starting angle: Begin from fully upright seated position

Equipment Setup

Equipment	Setting	Notes
Barbell	Olympic bar on squat rack	Set at shoulder height for seated loading
Bench	Flat bench, knee height	Should allow feet flat on floor
Weight	Start light (bar + 25-45 lbs)	Very light loads effective here

Setup Cue

"Sit tall, bar on traps, feet planted — remove the legs, keep the hinge"

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🔄 Execution

The Movement

🔧 Starting Position

What's happening: Creating full-body tension while seated

1. Sitting upright on bench, bar on upper traps
2. Feet flat on floor, hip-width apart
3. Torso completely vertical
4. Big breath into belly, brace core HARD
5. Squeeze upper back to stabilize bar

Tempo: Establish perfect position before moving

Feel: Core tight, upper back engaged, ready to hinge

⬇️ Hinging Phase

What's happening: Pure hip hinge with torso lowering forward

1. Hinge at hips only — pelvis tilts forward
2. Torso lowers forward as one rigid unit
3. Spine stays neutral — no rounding
4. Lower until torso is near parallel to floor (or just past)
5. Feel deep stretch in hamstrings and glutes
6. Breathing: Hold breath throughout descent

Tempo: 2-3 seconds (controlled, feel the stretch)

Feel: Intense hamstring stretch, spinal erectors working hard to maintain position

Critical: All movement comes from hip hinge — legs stay still

⬆️ Rising Phase

What's happening: Driving through hips to return to upright

1. Squeeze glutes and drive hips forward/torso up
2. Think "chest up" and "hips forward"
3. Torso rises as one solid plank
4. Return to fully upright seated position
5. Breathing: Exhale as you rise, or hold until top

Tempo: 1-2 seconds (controlled but powerful)

Feel: Glutes and hamstrings contracting, posterior chain engaged

Common error here: Using momentum or bouncing out of bottom

🔝 Top Position

What's happening: Full upright position, reset for next rep

1. Torso completely vertical
2. Shoulders back, chest up
3. No hyperextension — just neutral upright
4. Maintain core brace
5. Reset breath if needed
6. Repeat for prescribed reps

Note: Pause briefly at top to reset

Key Cues

Primary Cues

• "Hinge from the hips, not the lower back" — pure hip movement
• "Chest to knees, back stays flat" — maintains neutral spine
• "Sit tall, then fold forward like closing a book" — hinge visualization
• "Drive your chest back up to the ceiling" — proper ascent

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-0	2s down, no pause, 2s up, no rest
Hypertrophy	3-2-2-0	3s down, 2s pause, 2s up, no rest
Mobility	3-3-3-0	3s down, 3s stretch, 3s up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Eccentric control during hinge, hip extension on return	████████░░ 85%
Erector Spinae	Maintaining neutral spine throughout entire ROM	█████████░ 90%
Glutes	Hip extension — driving torso back to upright	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Lower Back	Spinal stabilization and isometric extension	███████░░░ 75%
Core	Anti-flexion, maintaining torso rigidity	██████░░░░ 65%

Stabilizers

Muscle	Role
Upper Back	Keeps bar stable on shoulders throughout movement

Muscle Emphasis

To emphasize hamstrings: Deeper hinge, longer pause at bottom, slow eccentric To emphasize erectors: Longer time under tension, pause mid-range To emphasize glutes: Explosive concentric, squeeze hard at top

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine flexion under load	Disc injury risk	Reduce weight, brace harder, shorter ROM
Using legs to assist	Pushing with legs to help drive up	Defeats isolation purpose	Keep legs completely still, pure hip hinge
Bouncing out of bottom	Using momentum instead of control	Loses tension, injury risk	Pause at bottom, controlled eccentric
Going too deep	Can't maintain neutral spine	Lower back rounds, injury risk	Stop when back starts to round
Not bracing	Spine vulnerable under load	Back strain risk	Big breath and hard brace before each rep

Most Common Error

Lower back rounding — even more dangerous when seated as you lose leg drive. Always maintain perfectly flat or slightly arched back. If you can't, reduce depth or weight.

Self-Check Checklist

• Bar on upper traps/rear delts, not neck
• Feet stay flat on floor throughout (no pushing with legs)
• Spine stays neutral — no rounding visible
• All movement from hip hinge — legs are passive
• Feel intense stretch in hamstrings, not lower back pain

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🔀 Variations

By Equipment and Setup

Standard (Barbell)

Aspect	Details
Equipment	Olympic barbell on upper back
Best For	Standard variation, most accessible
Emphasis	Hamstrings, spinal erectors

Safety Squat Bar

Aspect	Details
Equipment	Cambered safety squat bar
Best For	Shoulder comfort, hands-free option
Emphasis	Slightly more forward loading

Key difference: More comfortable on shoulders, can't use hands to stabilize

Banded

Aspect	Details
Equipment	Resistance band around neck/upper back
Best For	Home training, high-rep work
Emphasis	Constant tension, portable option

Key difference: No axial loading, easier on spine

By Training Purpose

Strength Focus

Variation	Change	Why
Paused Seated Good Morning	3-5s pause at bottom	Build strength in stretched position
Tempo Eccentric	5s lowering phase	Maximize eccentric strength
Weighted	Add moderate load	Progressive overload

Hypertrophy Focus

Variation	Change	Why
High-Rep	15-20 reps	Metabolic stress
Constant Tension	No pause at top	Maximum TUT
Banded	Use resistance bands	Constant tension throughout

Mobility/Technique Focus

Variation	Change	Why
Bodyweight	No external load	Learn pattern perfectly
Long Pause	5-10s hold at bottom	Improve flexibility, motor control
Partial ROM	Reduced range	Build up mobility gradually

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-10	90s-2min	Moderate	2-3
Hypertrophy	3-4	10-15	60-90s	Light-Moderate	2-3
Mobility/Endurance	2-3	15-20+	60s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Lower body day	After main lifts	Accessory for posterior chain
Pull day	Middle or end	Hamstring/lower back isolation
Rehab/Technique	First or second	When teaching hip hinge pattern

Load Considerations

Seated good mornings require significantly less weight than standing versions. The seated position removes leg drive and stability, making even light loads challenging. Most people use 65-135 lbs total.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets, focus on pattern
Intermediate	2x/week	3-4 sets
Advanced	1-2x/week	3-4 sets, can use for active recovery

Progression Scheme

Progressive Overload

Add weight very slowly. This exercise is about quality, not quantity. Focus on deep stretch and perfect spinal position. Many lifters make great progress with the same weight for months by improving ROM and control.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	65 lbs	3x12	Establish baseline
2	75 lbs	3x12	Add 10 lbs
3	85 lbs	3x12	Add 10 lbs
4	65 lbs	3x15	Deload weight, volume up
5	95 lbs	3x10	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bodyweight Seated Good Morning	Learning the pattern
Cable Pull-Through	Less spinal loading, easier to learn
Back Extension	Build spinal erector strength first

Progressions (Harder)

Exercise	When Ready	Link
Barbell Good Morning	Can do 3x12 seated with perfect form
Safety Bar Good Morning	Want to load heavier standing variation
Paused Seated Good Morning	Need more challenge in stretched position

Alternatives (Same Goal, Different Movement)

Hip Hinge Pattern

Alternative	Benefit
Cable Pull-Through	Similar pattern, less axial loading
Romanian Deadlift	More functional, can load heavier
Back Extension	Similar posterior chain work

Hamstring Focus

Alternative	Benefit
Lying Leg Curl	Isolated hamstring work, no spinal loading
Nordic Hamstring Curl	Eccentric focus, bodyweight
Romanian Deadlift	Hamstring stretch under load

Teaching Hip Hinge

Alternative	Benefit
Cable Pull-Through	Easiest to learn, immediate feedback
Kettlebell Deadlift	Simple, minimal equipment
Wall Hinge Drill	Bodyweight, kinesthetic feedback

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Spinal loading in flexed position	Use cable pull-through or very light weight
Tight hamstrings	Can't maintain neutral spine	Reduce ROM, work on flexibility first
Disc issues	Compression in bent position	Get medical clearance or avoid
Balance issues	Less relevant here but still seated stability	Should be safe — very stable variation

Stop Immediately If

• Sharp pain in lower back
• Shooting pain down legs
• Loss of spinal position — any rounding
• Sharp hamstring pain (beyond normal stretch)
• Bar slides or feels unstable on back

Injury Prevention

Strategy	Implementation
Start unloaded	Master bodyweight version first
Perfect every rep	Quality over quantity — this is accessory work
Control the eccentric	Never bounce or use momentum
Respect your ROM	Stop before spine rounds — varies by flexibility
Progress slowly	Add 5-10 lbs only when form is perfect

Spinal Safety

Critical points:

• Seated position removes ability to use legs to help
• All spinal loading must be handled by core and erectors
• Even slight rounding is dangerous — you have no leg drive to compensate
• Use significantly lighter loads than standing variations

Most Common Injury

Lower back strain from insufficient bracing or too much depth. The seated position is deceptively challenging — your core and spinal erectors do ALL the work. Respect this exercise.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-120° flexion	🟡 Moderate
Spine	Isometric stabilization	No movement (neutral maintained)	🔴 High
Knee	Static position	90° constant	🟢 Minimal

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion with neutral spine	Can sit upright and hinge forward 45°	Hip flexor stretches, hamstring work
Hamstrings	Sufficient length	Can touch knees with chest while seated, flat back	Daily hamstring stretching
Thoracic	Good extension	Can sit upright with chest up	Thoracic mobility work, foam rolling

Joint Health Note

Seated good mornings are excellent for teaching spinal stability without the complexity of leg drive and balance. The isolated nature makes them ideal for rehab, technique work, and building posterior chain strength safely.

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❓ Common Questions

What's the point of the seated variation?

The seated variation:

1. Removes balance/stability demands — pure hip hinge focus
2. Isolates posterior chain — legs can't help
3. Teaches the pattern — easier to learn correct hinge
4. Reduces injury risk — can't compensate with legs if form breaks
5. Works with lighter loads — less intimidating for beginners

It's excellent for learning, rehab, or as an accessory when you want pure posterior chain work.

How much weight should I use vs standing good mornings?

Expect to use 40-60% of your standing good morning weight. The seated position removes leg drive entirely, making it much more challenging relative to load.

If you use 135 lbs standing, you might use 65-95 lbs seated. This is normal and expected.

How low should I go?

Stop when your lower back starts to round. For most people with average flexibility, this is when your torso reaches parallel to the floor or slightly past.

The seated position often allows deeper hip flexion than standing, but don't force it. Your spine must stay neutral.

Should my feet stay flat on the floor?

Yes — feet should remain completely flat and passive throughout. You should not be pushing with your legs at all. If you find yourself pushing through your feet, you're either:

• Using too much weight
• Not understanding the movement (it's pure hip hinge)

The legs are just there to support your seated position, not to contribute to the movement.

Seated good morning vs cable pull-through — which is better?

Both are excellent. Choose based on your goal:

Seated Good Morning:

• Better for teaching hip hinge pattern
• More spinal erector emphasis
• Requires less equipment mobility

Cable Pull-Through:

• Easier to learn initially
• Zero axial spinal loading
• Better "pull" cue from cable

Use both at different times in your training.

Can I do this at home without a barbell?

Yes! Use:

• Resistance bands looped around your neck/upper back
• Dumbbell held at chest
• Weighted backpack
• Bodyweight only (still effective for mobility and pattern work)

The movement pattern is what matters most.

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📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net Exercise Analysis — Tier C
• Strength Training Anatomy — Frederic Delavier — Tier C
• NSCA Essentials of Strength Training — Tier A

Programming:

• Westside Barbell Methods — Louie Simmons — Tier C
• Beyond 5/3/1 — Jim Wendler — Tier C
• Squat University — Dr. Aaron Horschig — Tier C

Technique:

• Starting Strength Forums — Tier C
• Stronger by Science — Greg Nuckols — Tier B
• Powerlifting Technique Archives — Tier C

Safety & Rehabilitation:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Spinal Loading — Tier A

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For Mo

When to recommend this exercise:

• User is learning the hip hinge pattern
• User wants posterior chain work with reduced stability demands
• User has balance issues that make standing variations difficult
• User wants to isolate hamstrings and spinal erectors without heavy loads
• User is rehabbing from lower back issues (with clearance)

Who should NOT do this exercise:

• Acute low back injury without clearance → Suggest Cable Pull-Through
• Extremely tight hamstrings, can't sit upright → Flexibility work first, then start here
• Severe disc issues → Need medical clearance
• People who can already do standing variations well → Standing is more functional

Key coaching cues to emphasize:

1. "Sit tall, then fold forward like a book closing"
2. "Push your chest toward your knees, back stays flat"
3. "Legs are just there for support — don't push with your feet"
4. "Stop when you feel your back want to round"

Common issues to watch for in user feedback:

• "I don't feel it in my hamstrings" → Probably rounding back or not hinging properly
• "My back hurts" → Too much weight or rounding spine
• "How much weight should I use?" → Much lighter than standing — 60-95 lbs is common
• "My legs want to push" → Cue to keep legs passive, reduce weight

Programming guidance:

• Pair with: Squats, leg press, back extensions
• Avoid same day as: Heavy deadlifts (both tax spinal erectors)
• Typical frequency: 1-2x per week
• Place after main compounds as accessory work

Progression signals:

• Ready to progress when: 3x12-15 with perfect neutral spine, deep ROM
• Regress if: Any rounding, can't control the movement
• Consider standing variation when: Can do this perfectly for multiple weeks

Red flags:

• Any lower back rounding → reduce weight/ROM immediately
• Using legs to drive movement → not understanding the exercise
• Sharp pain anywhere → stop and assess

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Last updated: December 2024