Movement overview

The Seated Good Morning is a compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, shoulder-width apart.
2. Hold a barbell across your upper back, ensuring it is not resting on your neck.
3. Engage your core and keep your chest up.
4. Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
5. Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
6. Exhale as you return to the starting position by contracting your glutes and hamstrings.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure the barbell is securely positioned on your upper back, avoiding any pressure on the neck.
• Maintain a neutral spine throughout the movement to prevent injury.
• Focus on hinging at the hips rather than bending at the waist to engage the correct muscle groups.
• Control the descent and ascent to maximize muscle engagement and avoid momentum.
• Start with a lighter weight to master form before progressing to heavier loads.
• Keep your feet firmly planted to provide stability during the exercise.