Seated Good Morning
StrengthCore
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Description
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.
How to Perform
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell across your upper back, ensuring it is not resting on your neck.
- Engage your core and keep your chest up.
- Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
- Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
- Exhale as you return to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
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.
Common Mistakes
- Rounding the back instead of keeping a neutral spine.
- Allowing the knees to cave inward, reducing stability.
- Leaning forward too far, causing loss of balance.
- Not engaging the core, leading to poor control.
- Using momentum instead of controlled movements.
- Positioning the feet too close together, limiting range of motion.
- Failing to keep the chest lifted, increasing strain on the lower back.
- Arching the lower back excessively, risking injury.
- Not maintaining a fixed hip position, causing misalignment.
- Neglecting to activate the glutes and hamstrings.
Recommended Exercises
Explore exercises related to Seated Good Morning for glutes training and similar movement patterns.
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