Exercise guide
Bodyweight Good Morning
- Beginner
- Compound
- Rep-based
- Back
- Hips
- Upper legs
The Bodyweight Good Morning is a fundamental hip-hinge movement that builds posterior chain strength and improves hamstring flexibility. It is highly effective for teaching the proper mechanics needed for deadlifts while targeting the glutes and lower back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointing forward or slightly outward.
- Place your hands behind your head with elbows flared (prisoner style) or cross them over your chest.
- Engage your core and maintain a slight, 'soft' bend in your knees.
How to do it
- Inhale as you hinge at the hips, pushing your glutes straight back as if trying to touch a wall behind you.
- Lower your torso with a flat back until it is nearly parallel to the floor or until you feel a significant stretch in your hamstrings.
- Exhale and drive your hips forward to return to the starting position, squeezing your glutes firmly at the top.
- Maintain a controlled tempo, taking 2-3 seconds to lower and 1 second to return to standing.
Form checklist
- Keep your spine neutral from your head to your tailbone; do not round your lower back.
- Ensure the movement occurs at the hip joint, not by bending further at the knees.
- Keep your weight distributed through your heels and mid-foot throughout the movement.
- Avoid pulling on your neck with your hands if using the prisoner grip.
Pro tips
- Focus on the 'stretch-shortening cycle' by pausing for a split second at the bottom to feel the tension in your hamstrings before rising.
- Keep your shoulder blades retracted (pinched together) to help maintain a flat upper back and prevent slouching.
Make it harder
- Extend your arms straight overhead in line with your torso to increase the lever length and demand on the spinal erectors.
- Perform the movement as a Single-Leg Good Morning to increase the stability requirement and unilateral load.
Frequently asked
- What muscles does the bodyweight good morning work?
- The bodyweight good morning primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.
- What equipment do you need for the bodyweight good morning?
- The bodyweight good morning requires no equipment — just your body weight.
- Is the bodyweight good morning good for beginners?
- Yes. The bodyweight good morning is a beginner-friendly movement and a strong foundation to build on.