Glutes, Hamstrings

Good Mornings

This exercise primarily targets your glutes, hamstrings, and lower back. It is ideal for beginners, positively impacting mobility and supporting muscle growth. For advanced practitioners, Weighted Good Mornings are recommended.

Good Mornings - the correct execution

Start in a shoulder-width stance
Legs are maximally extended
Stretch your arms overhead
Tilt your hips and bend your upper body forward
Keep your spine upright
Push your buttocks back while bending forward
Go only as far as you can keep your spine in line

The exercise Good Mornings is intended to be used as a mobility, hypertrophy exercise.

Which muscles are trained by Good Mornings?

Primary trained muscles for Good Mornings

Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.

Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.

Over 1000 five-star reviews on App Store and Google Play.

Alternative variants of Good Mornings:

Weighted Good Mornings

Weighted Good Mornings are ideal for effectively training the glutes, lower back, and hamstrings. Focusing on mobility and muscle development, this exercise is performed through hip and knee movements and is particularly suitable for advanced practitioners.

Necessary equipment

Dumbbell

Weighted Good Mornings - the correct execution

Start in a shoulder-width stance
Hold a dumbbell with both arms close to your chest
Legs are extended and knees are slightly bent
Tilt your hips and bend your torso forward
Your spine is upright and stable
Push your buttocks back while bending forward
Go only as far as you can keep your spine aligned
The exercise weight for this exercise is the weight of a single dumbbell. Therefore, train with a dumbbell that weighs the indicated weight

Straddle Good Morning

This exercise is an effective way to improve your hip mobility while also strengthening your hamstrings and glutes. It is well-suited for beginners and serves as excellent preparation for more complex exercises, such as the Side Split and the Pancake.

Straddle Good Morning - the correct execution

Start in a stance wider than shoulder width
Legs are maximally extended
Extend your arms above your head
Tilt your hips and bend your upper body forward
Keep your spine upright
Push your bottom backwards during the forward bend
Go only as far as you can keep your spine aligned

Good Morning Static Hold

This exercise focuses on your hamstrings and helps improve your flexibility. It is an isometric hold exercise and also serves as an excellent preparation for more complex exercises, such as the Front Split.

Good Morning Static Hold - the correct execution

Start in a hip-width stance
Knees are slightly bent
Bend your hips until your upper body is parallel to the floor
Keep your back straight
Your body weight is distributed on the whole foot

This could also be interesting

Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique

Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!

Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro

Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.

The Best Fitness Apps in 2025: Our Top 10 Recommendations

Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!