Barbell Seated Good Morning

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Barbell

Body part

Upper legs

How to do the barbell seated good morning

1. Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
2. Keep your back straight and your chest up.
3. Slowly hinge forward at the hips, lowering your torso towards the ground.
4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every barbell exercise.