Barbell Seated Good Morning
Also known as: seated barbell good morning
Barbell Seated Good Morning trades complexity for control through the whole range, and it works before or after your main squat.
How to do Barbell Seated Good Morning
- Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
- Keep your back straight and your chest up.
- Slowly hinge forward at the hips, lowering your torso towards the ground.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Barbell Seated Good Morning Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Seated Good Morning Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Seated Good Morning
Swap Barbell Seated Good Morning For
Barbell Seated Good Morning — Frequently Asked Questions
How do you do the Barbell Seated Good Morning?
Sit on a bench with your feet flat on the ground and a barbell resting on your upper back. Keep your back straight and your chest up. Slowly hinge forward at the hips, lowering your torso towards the ground. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Seated Good Morning work?
The Barbell Seated Good Morning primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Seated Good Morning should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Seated Good Morning good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Seated Good Morning?
Try the Glute Bridge March, Kettlebell Swing or the Band Seated Hip Internal Rotation. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Seated Good Morning the same as the seated barbell good morning?
Yes. The Barbell Seated Good Morning is also commonly called the seated barbell good morning. Different gyms and training programs label it differently, but "seated barbell good morning" refer to this same movement.
