Seated Good Mornings

An intermediate strength exercise for the back and glutes, done with a barbell.

Movement guide

Seated Good Mornings

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusBack · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Stiff Leg Barbell Good Morning demonstrated on the 3D figure

3D demoStiff Leg Barbell Good MorningBeginner · A barbell

Similar move, beginner grade.

This move

Seated Good Mornings demonstrated on the 3D figure

3D demoSeated Good MorningsIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Reverse Band Deadlift demonstrated on the 3D figure

3D demoReverse Band DeadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
Pause just above the pins and reverse the motion until your torso it upright.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Glutes.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell good morning demonstrated on the 3D figure

3D demoBarbell good morningIntermediate · A barbell

Kettlebell Sumo High Pull demonstrated on the 3D figure

3D demoKettlebell Sumo High PullIntermediate · A kettlebell

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

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Questions people ask

What muscles does the Seated Good Mornings work?

Mainly the back, with help from the glutes.

What equipment do I need for the Seated Good Mornings?

A barbell.

Is the Seated Good Mornings good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Stiff Leg Barbell Good Morning.

What is an easier alternative to the Seated Good Mornings?

Try the Stiff Leg Barbell Good Morning. It works similar muscles at a lower grade.

How do I make the Seated Good Mornings harder?

Progress to the Reverse Band Deadlift, or add load, range or slower lowering once your form is solid.