The Good Morning Exercise: A Guide to Strengthening Your Glutes

The good morning exercise is an oft-overlooked gem in the realm of strength training, especially for those looking to enhance their glutes. Much like the deadlift, this exercise requires you to stabilize your upper body and maintain core engagement, making it a comprehensive addition to any workout routine. Let’s dive into what makes the good morning exercise so effective, how to perform it correctly, and the muscles it targets.

What is the Good Morning Exercise?

As Harriet Harper, a certified personal trainer, explains, the good morning exercise primarily targets the glutes while focusing on a hip-hinge movement pattern. The essence of this movement involves pushing your glutes behind you, aiming for an almost horizontal position, similar to a Romanian deadlift (RDL).

The main difference lies in the placement of the barbell: while the RDL has the bar held down in front, the good morning requires you to position it on your back, resting comfortably on your rear shoulders. This placement allows the exercise to zero in on the glutes more efficiently, making it an excellent choice for anyone wanting to build a strong and shapely backside without overly taxing the legs.

How to Perform the Good Morning Exercise

Executing the good morning correctly is essential for maximizing its benefits. Here’s a step-by-step guide:

1. Set Up: Position yourself under a barbell so that it rests just below your shoulder muscles, on your rear deltoids.
2. Foot Placement: Stand with your feet shoulder-width apart, ensuring a slight bend in your knees.
3. Grip and Engage: Take a firm grip on the bar, squeeze your shoulder blades together, and engage your core.
4. Movement: Slowly push your glutes back as if trying to touch a button on the wall behind you.
5. Depth: Continue hinging until you feel a good stretch in your hamstrings or if your back begins to round — this is your limit.
6. Return: Keep your back straight and squeeze your glutes to return to the starting position.

Expert Tip

“You don’t need to come super low,” says Harriet. The focus should be on lengthening the glute muscles while maintaining a neutral spine. Make sure that your neck stays in line with your spine throughout the motion, avoiding any checking of your form in the mirror.

Muscle Groups Engaged in Good Mornings

The good morning exercise primarily works the muscles in your posterior chain — the muscle group that runs along the back of your body. The primary muscles targeted include:

• Glutes: The main focus of the exercise.
• Erector Spinae: Crucial for lower back stability.
• Upper Back Muscles: Including the rhomboids and trapezius.
• Core Muscles: Essential for maintaining balance and posture.
• Calves: Also engaged as secondary muscles during the movement.

Why is the Good Morning Exercise Beneficial?

The good morning exercise boasts several advantages:

• Strengthening Key Muscle Groups: It enhances strength in muscle areas crucial for daily activities and movements.
• Improved Posture: It can help align the spine, counteracting the negative effects of prolonged sitting.
• Injury Prevention: Stronger glute, hamstring, and core muscles can reduce the risk of injuries during activities like walking and running.

As you strengthen these muscles, everyday tasks, from climbing stairs to rising from a chair, will become easier, benefitting you well into later life.

Good Mornings vs. Romanian Deadlifts

While both exercises involve a hip-hinge movement, they serve slightly different purposes:

• Glute Focus: Good mornings target the glutes specifically, while the Romanian deadlift recruits the glutes, hamstrings, and quadriceps more equally.
• Beginner-Friendly: Beginners might find the Romanian deadlift simpler to learn because of the weight’s position.
• Balance and Stability: Good mornings tend to engage your core more, enhancing stability during the movement.
• Upper Body Work: RDLs tend to require more engagement from the lats, as they hold the weight out in front.

Can You Perform Good Mornings with Dumbbells?

Yes, you can opt for dumbbells instead of a barbell. While holding dumbbells behind each shoulder is possible, it may not offer the same comfort or effectiveness. For the best results, a Smith machine is often recommended, as it’s user-friendly and offers safety during heavier lifts.

The good morning exercise can be a stellar addition to your workout routine. By focusing on the glutes and engaging multiple muscle groups, it stands as a powerful movement that promises to elevate both your strength training and functional fitness. Whether you’re a seasoned gym-goer or new to strength training, mastering the good morning can lead you on the path to a stronger, healthier body.