How to do good morning exercise and its benefits

There are several theories about how morning exercise got its name. Some say this is due to the movement you make when getting out of bed in the morning. Others argue that it is similar to the way he bends to the waist to say "Good morning."

Be that as it may, morning exercises are a simple movement that activates your core and uses some of your body's most powerful muscles, including your hamstrings and glutes. It also strengthens the erector muscles of the spine, muscles that help stabilize and expand the spine, says Trevor Tim, C.S.C.S., director of nutrition and fitness at Openfit. “The biggest mistake of a good morning is that it's bad for your back,” he adds. "When done right, the opposite is true."

good morning exercise and its benefits






Here's how to properly execute this powerful movement so you can safely enjoy all of its muscle building and back protection benefits.

Good morning exercise benefits


When Done rightly, good morning is great for strengthening your lower back and making it firmer. The necessary pulling motion also makes it a reliable isolating exercise.


The main goal of this movement is the hamstrings, but other muscle groups are also working well. The gluteus maximus and adductor magnus work as synergists, while the erector spine acts as a stabilizer. Your obliques and rectus abdominis muscles act as antagonist stabilizers. When you engage all of these muscle groups, good morning is a great way to improve strength in your legs, hips, and back.

How to do good morning exercise with barbell?


  • Stand with feet shoulder-width apart.

  • Place a barbell of the appropriate weight on your shoulders. If you're just starting out, start with a light weight. The barbell should rest on the trapezius muscles of the upper back near the shoulders.

  • Tighten your abs and take a good breath.

  • Exhale while bending your hips until the muscles in the back of your thigh begin to restrict your movement. From here, you can bend over slightly to stretch them, but not enough to feel pain or discomfort. Remember to keep your back straight. You can bend your knees a little to relieve pressure, but you shouldn't squat.

  • Inhale and focus on keeping your back straight. Keep the arch of your lower back tight, as if lifting from the floor.

  • Exhalation. Make sure your head and chest are up and forward. Make sure you don't arch your back forward.

  • Inhale gently, returning to the starting position.

The number of sets and reps will depend on your goals. Ask your coach or trainer for personalized recommendations. If you're just starting out, a good starting point is 3 sets of 3 reps.

Beginners tips for good morning exercise 


Start with an empty barbell to practice the correct technique. Stick to light weights at first, and then gradually add weight as you gain strength and improve your form.

You can also do this exercise in a sitting position. While sitting on a lifting bench will not give your hamstrings the same workout as the standing option, the seated option is great for isolating your core muscles.

As you gain strength and build confidence in your fitness, the easiest way to make it harder for a good morning is to add some weight on the barbell

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