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Exercise / Back
Hold a dumbbell horizontally across your upper back, not on the neck, gripping each end with both hands.
Stand tall with feet hip-width apart, knees slightly bent, and core engaged.
Hinge at the hips, pushing your hips back while keeping your spine neutral and chest up.
Lower your torso until it’s nearly parallel to the floor or you feel a deep stretch in your hamstrings.
Drive your hips forward to return to the starting position, squeezing your glutes at the top.
Repeat for the desired number of reps, maintaining control and posture throughout.
Keep a flat back throughout the movement to protect your spine.
Engage your core to stabilize the torso and prevent rounding.
Use a slight bend in the knees to keep tension in the hamstrings.
Move slowly and with control to focus on muscle activation.
Start with a light weight to master the hip hinge movement pattern.
Rounding the lower back, which increases injury risk.
Letting the knees lock out, which limits mobility and can cause strain.
Tilting the head upward, which disrupts spinal alignment.
Holding the dumbbell on the neck, which puts pressure on cervical spine.
Bending at the waist instead of the hips, reducing posterior chain activation.
Note: It’s worth noting that weighted Good Mornings can be a challenging exercise, and they may not be suitable for everyone. Weighted Good Mornings can be safe when performed with proper technique, appropriate precautions, and within your fitness level. Always prioritize safety and proper form to minimize the risk of injury. If you’re unsure about your ability to perform this exercise safely, seek guidance from a fitness expert or trainer.
Yes, when performed with proper hip hinge form and a neutral spine, it strengthens your lower back and protects against injury.
One dumbbell held across the upper back is standard, but you can hold one in each hand at your sides for a variation.
Lower until you feel a deep hamstring stretch while maintaining a flat back. You don’t need to go parallel if flexibility or form is compromised.
Absolutely. Start with a very light weight or even bodyweight to master the hinge pattern before progressing.