Stiff Leg Barbell Good Morning
The Stiff Leg Barbell Good Morning is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Stiff Leg Barbell Good Morning
- 1
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3
Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
- 4
Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
- 5
Begin to raise the bar as you exhale by elevating your torso back to the starting position.
- 6
Repeat for the recommended amount of repetitions.
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.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Stiff Leg Barbell Good Morning work?
The Stiff Leg Barbell Good Morning primarily works the Lower Back. Secondary muscles include the Glutes, Hamstrings, which assist during the movement.
Is the Stiff Leg Barbell Good Morning good for beginners?
Yes, the Stiff Leg Barbell Good Morning is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Stiff Leg Barbell Good Morning?
You need barbell to perform the Stiff Leg Barbell Good Morning. Most commercial gyms will have this available.
Track Your Progress
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