Sumo Good Morning
Wide stance, deeper stretch — targets glutes, adductors, and hamstrings with a wider base and reduced lower back stress compared to conventional good mornings
⚡ Quick Reference
🎯 Setup
Starting Position
- Bar placement: On upper traps (like high bar squat), NOT on neck
- Stance: Wider than shoulder-width, toes pointed out 30-45°
- Feet: Flat on ground, weight mid-foot
- Knees: Soft bend (10-20°), NOT locked out
- Chest: Up and proud, shoulders back
- Core: Braced tight, ribs down
- Head: Neutral, looking slightly ahead
Stance Width
| Stance | Width | Emphasis |
|---|---|---|
| Sumo | 1.5-2x shoulder-width | More glutes, adductors |
| Standard | Shoulder-width | Balanced posterior chain |
"Wide stance like a sumo wrestler, toes out, chest proud — bar sits on your back like a backpack"
🔄 Execution
The Movement
- 🔝 Starting Position
- ⬇️ Hip Hinge
- ⏸️ Bottom Position
- ⬆️ Hip Drive
What's happening: Standing tall with bar loaded on back, wide stance
- Bar resting on upper traps
- Feet wide, toes out 30-45°
- Knees soft (slight bend)
- Chest up, core braced
- Weight in mid-foot
Feel: Bar secure on back, hamstrings and adductors ready to stretch
What's happening: Pushing hips back, lowering torso toward parallel
- Initiate by pushing hips BACK (not down)
- Keep chest up as long as possible
- Knees stay soft, don't lock or bend more
- Feel stretch in hamstrings and adductors
- Lower until torso is parallel (or just above)
Tempo: 2-3 seconds
Feel: Deep stretch in hamstrings, glutes, and inner thighs. Bar stays balanced over mid-foot.
What's happening: Torso parallel or near-parallel, maximum stretch
- Torso at or near parallel to floor
- Hips pushed far back
- Knees still soft, same angle as start
- Bar balanced over mid-foot
- Hamstrings and adductors at full stretch
Common error here: Rounding lower back — if you can't maintain neutral spine, don't go as deep.
What's happening: Driving hips forward to return to standing
- Squeeze glutes HARD
- Drive hips forward and up
- Keep core braced throughout
- Return to fully standing
- Don't hyperextend — just stand tall
Tempo: 1-2 seconds
Feel: Glutes and hamstrings contracting powerfully, adductors assisting
Key Cues
- "Hips back, not down" — this is a hinge, not a squat
- "Chest stays proud" — don't round your back
- "Knees stay soft" — same angle throughout
- "Squeeze glutes to stand" — drive hips forward
Tempo Guide
| Goal | Tempo | Example |
|---|---|---|
| Strength | 3-1-1-0 | 3s down, 1s pause, 1s up |
| Hypertrophy | 3-2-2-0 | 3s down, 2s pause, 2s up |
| Mobility | 4-3-2-0 | 4s down, 3s hold, 2s up |
💪 Muscles Worked
Activation Overview
Primary Movers
| Muscle | Action | Activation |
|---|---|---|
| Glutes | Hip extension — driving hips forward to stand | ████████░░ 80% |
| Hamstrings | Hip extension — assisting glutes, resisting stretch | ████████░░ 75% |
| Adductors | Hip stabilization and assistance in wide stance | ███████░░░ 70% |
Secondary Muscles
| Muscle | Action | Activation |
|---|---|---|
| Erectors | Maintains spinal position throughout movement | ██████░░░░ 60% |
| Core | Braces and stabilizes torso under load | ██████░░░░ 55% |
Stabilizers
| Muscle | Role |
|---|---|
| Upper Back | Keeps bar secure on traps, prevents rounding |
| Lats | Maintains bar position, torso stability |
Sumo stance increases adductor involvement compared to conventional good mornings, making this excellent for inner thigh and hip mobility while reducing stress on the lower back.
⚠️ Common Mistakes
| Mistake | What Happens | Why It's Bad | Fix |
|---|---|---|---|
| Rounding lower back | Spine flexes under load | High injury risk | Reduce depth, brace harder |
| Knees locking out | Legs completely straight | Excessive hamstring stress | Keep soft bend throughout |
| Squatting instead of hinging | Knees bend too much | Misses the point of the exercise | Push hips BACK, not down |
| Bar too low on neck | Weight on cervical spine | Neck strain, injury risk | Bar on upper traps only |
| Not going deep enough | Partial range of motion | Limited stretch, less effective | Lower to parallel if mobility allows |
Rounding the lower back — if you can't maintain a neutral spine, you're going too deep or the weight is too heavy. Stop before your back rounds.
Self-Check Checklist
- Bar on upper traps, NOT on neck
- Wide stance, toes out 30-45°
- Hips push back, not down
- Knees stay soft, same angle
- Lower back stays neutral
- Torso reaches parallel (or close)
🔀 Variations
By Equipment
- Barbell
- Other Equipment
| Variation | How | When to Use |
|---|---|---|
| Standard Barbell | Bar on upper traps | Most common setup |
| Safety Squat Bar | Padded, easier to hold | More comfortable, easier on shoulders |
| Variation | How | Emphasis |
|---|---|---|
| Dumbbell | Hold dumbbells at sides or front | Lighter load, easier balance |
| Kettlebell | Hold KB at chest (goblet) | Beginner-friendly |
| Bodyweight | No load, hands behind head | Learning pattern |
By Stance
| Target | Variation | Change |
|---|---|---|
| More Adductors | Wider stance | Feet farther apart |
| More Hamstrings | Narrower stance | Closer to conventional |
| Balanced | Standard sumo | 1.5x shoulder-width |
📊 Programming
Rep Ranges by Goal
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120s | Moderate weight, control |
| Hypertrophy | 3-4 | 10-15 | 60-90s | Feel the stretch |
| Mobility | 2-3 | 15-20 | 45-60s | Light weight, deep stretch |
Workout Placement
| Program Type | Placement | Rationale |
|---|---|---|
| Leg day | Accessory | After main lifts (squats/deadlifts) |
| Posterior chain | Primary or secondary | Hinge variation for glutes/hamstrings |
| Warm-up | Activation | Light weight to prep hips |
Progression Scheme
Start with bodyweight or very light load. Master the pattern with neutral spine throughout. Add 5-10 lbs per week only if form stays perfect.
🔄 Alternatives & Progressions
Exercise Progression Path
Regressions (Easier)
| Exercise | When to Use |
|---|---|
| Bodyweight Good Morning | Learning the pattern |
| Banded Good Morning | Adding light resistance |
| Dumbbell Good Morning | Easier to balance |
Progressions (Harder)
| Exercise | When Ready |
|---|---|
| Barbell Good Morning | Sumo version feels easy |
| Safety Bar Good Morning | Want more load comfortably |
Similar Exercises
| Alternative | When to Use |
|---|---|
| Romanian Deadlift | Want to lift heavier |
| Stiff-Leg Deadlift | More hamstring emphasis |
| Good Morning | Standard stance version |
🛡️ Safety & Contraindications
Who Should Be Careful
| Condition | Risk | Modification |
|---|---|---|
| Lower back issues | Load on spine in flexed position | Use very light weight, reduce depth |
| Hip impingement | Wide stance can aggravate | Try narrower stance |
| Tight hamstrings | Can't maintain neutral spine | Reduce depth, work on mobility |
- Sharp pain in lower back
- Pain in hips during the movement
- Inability to maintain neutral spine
- Numbness or tingling in legs
Safety Tips
- Always start with bodyweight to learn the pattern
- Use safety squat bar if available (more comfortable)
- Don't ego lift — this is not a max strength exercise
- Video yourself to check for lower back rounding
🦴 Joints Involved
| Joint | Action | ROM Required | Stress Level |
|---|---|---|---|
| Hip | Flexion/extension, abduction | High hip flexion ROM | 🟡 Moderate |
| Knee | Soft bend maintained | Minimal | 🟢 Low |
| Ankle | Dorsiflexion | Moderate | 🟢 Low |
| Spine | Neutral position maintained | N/A | 🟡 Moderate |
Sumo stance requires good hip mobility, especially in flexion and abduction. If you feel pinching in the hips, reduce stance width.
❓ Common Questions
How is this different from a regular good morning?
The sumo stance (wide, toes out) increases adductor involvement and allows for a deeper stretch in the hamstrings and glutes while reducing stress on the lower back compared to a conventional stance.
How low should I go?
Lower until your torso is parallel to the floor OR until you can no longer maintain a neutral spine — whichever comes first. Never sacrifice spinal position for depth.
Should my knees move at all?
They should stay at a soft bend (10-20°) throughout the movement. Don't lock them out or bend them further — the angle stays constant.
Can I do this if I have tight hamstrings?
Yes, but reduce the depth. Only go as low as you can while maintaining a neutral spine. This exercise can actually help improve hamstring flexibility over time.
📚 Sources
Biomechanics & Muscle Activation:
- ExRx.net — Tier C
- Starting Strength — Tier B
Programming:
- NSCA Essentials — Tier A
- Practical Programming for Strength Training — Tier B
When to recommend this exercise:
- User wants posterior chain work with less lower back stress
- User has tight adductors or wants to improve hip mobility
- User is looking for good morning variations
- User wants to emphasize glutes and inner thighs
Who should NOT do this exercise:
- Acute lower back injury → Wait for recovery
- Hip impingement that worsens with wide stance → Try conventional good morning
- Cannot maintain neutral spine even with bodyweight → Work on mobility first
Key coaching cues to emphasize:
- "Hips back, not down — it's a hinge, not a squat"
- "Keep your chest proud, don't let your back round"
- "Wide stance, toes out like a sumo wrestler"
Common issues to watch for in user feedback:
- "My lower back hurts" → Reduce weight, check for rounding, reduce depth
- "I feel it in my knees" → Cue to keep knees soft but stable, not moving
- "I can't feel my glutes" → Emphasize squeezing glutes to stand, driving hips forward
Programming guidance:
- For strength: 3-4 sets of 6-10 reps after main lifts
- For hypertrophy: 3-4 sets of 10-15 reps with moderate weight
- For mobility: 2-3 sets of 15-20 reps with light weight
- Progress when: Can do 3x12-15 with perfect neutral spine throughout
Last updated: December 2024