Lever Seated Good Morning
Also known as: seated lever good morning, machine seated good morning, seated machine good morning
The point of Lever Seated Good Morning is muscle you built on purpose; a fixed machine groove is how it gets there.
How to do Lever Seated Good Morning
- Adjust the seat height so that your hips are slightly higher than your knees.
- Sit on the machine with your back against the pad and your feet flat on the footrests.
- Grasp the handles or the sides of the seat for stability.
- Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
- Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Lever Seated Good Morning Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Match the seat and pad settings every session.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add one plate only when the full range stays smooth.
Common Lever Seated Good Morning Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Lever Seated Good Morning
Swap Lever Seated Good Morning For
Lever Seated Good Morning — Frequently Asked Questions
How do you do the Lever Seated Good Morning?
Adjust the seat height so that your hips are slightly higher than your knees. Sit on the machine with your back against the pad and your feet flat on the footrests. Grasp the handles or the sides of the seat for stability. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Seated Good Morning work?
The Lever Seated Good Morning primarily targets the glutes. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Lever Seated Good Morning should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever 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 Lever Seated Good Morning?
Try the Band Straight Back Stiff Leg Deadlift, Barbell Seated Good Morning or the Weighted Cossack Squats (male). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Seated Good Morning the same as the seated lever good morning?
Yes. The Lever Seated Good Morning is also commonly called the seated lever good morning or the machine seated good morning. Different gyms and training programs label it differently, but "seated lever good morning" and "machine seated good morning" refer to this same movement.
