Seated Good Mornings

The Seated Good Mornings targets the Lower Back and suits intermediate-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

powerliftingintermediatebarbellpullcompound
Seated Good Mornings - starting position

Starting position

Seated Good Mornings - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Glutes

The lower back handles the primary load during this movement. The glutes assist as stabilizers throughout the range of motion.

How to Seated Good Mornings

  1. 1

    Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.

  2. 2

    Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.

  3. 3

    Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.

  4. 4

    Pause just above the pins and reverse the motion until your torso it upright.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Seated Good Mornings work?

The Seated Good Mornings primarily works the Lower Back. Secondary muscles include the Glutes, which assist during the movement.

Is the Seated Good Mornings good for beginners?

The Seated Good Mornings is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Seated Good Mornings?

You need barbell to perform the Seated Good Mornings. Most commercial gyms will have this available.

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