Barbell Stiff Leg Good Morning
Barbell Stiff Leg Good Morning trades complexity for strength you can feel outside the gym, and it works before or after your main squat.
How to do Barbell Stiff Leg Good Morning
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the barbell across your upper back, resting it on your traps.
- Keeping your back straight, hinge forward at the hips, pushing your glutes back.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Engage your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions.
Barbell Stiff Leg 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 Stiff Leg Good Morning Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
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 Stiff Leg Good Morning
Swap Barbell Stiff Leg Good Morning For
Barbell Stiff Leg Good Morning — Frequently Asked Questions
How do you do the Barbell Stiff Leg Good Morning?
Stand with your feet shoulder-width apart and your knees slightly bent. Hold the barbell across your upper back, resting it on your traps. Keeping your back straight, hinge forward at the hips, pushing your glutes back. 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 Stiff Leg Good Morning work?
The Barbell Stiff Leg 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 Stiff Leg 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 Stiff Leg 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 Stiff Leg Good Morning?
Try the Band Seated Hip Internal Rotation, Sled 45 Degrees One Leg Press or the Bodyweight Drop Jump Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
