How to Do the Seated Good Morning
The seated good morning has you sit on a bench with a barbell on your back and hinge forward at the hips. Sitting removes the legs, so the lower back and hamstrings do the work. It suits experienced lifters who want to strengthen their back extensors with light loads.
Log every set of your Seated Good Morning in Superlift
Muscles worked
Primary
- Lower Back
Secondary
- Hamstrings
How to do the Seated Good Morning
- 1
Sit on a bench with feet flat and a barbell across your upper back.
- 2
Sit tall with your chest up and core braced.
- 3
Hinge forward from the hips, keeping your back flat.
- 4
Lower your torso until it's near parallel to the floor.
- 5
Pause briefly.
- 6
Use your lower back and hamstrings to return upright.
- 7
Rerack the bar carefully.
Form cues to remember
- Hinge from your hips
- Keep a flat back
- Move slowly
- Stay light
Seated Good Morning video tutorial
Common mistakes
Rounding the back
Reduce the weight and the range.
Going too heavy
Use light loads; the lever is long on your lower back.
Rushing
Lower and rise slowly with control.
Looking up
Keep your neck neutral in line with your spine.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 90 seconds rest |
|---|---|
| Strength | 3 sets of 8–10 slow reps with a light load |
| Endurance | 2 sets of 15–20 reps with just the bar |
This exercise loads your lower back directly. Keep a flat back and light load, and skip it if you have back pain.
Superlift for iPhone
Track your Seated Good Morning and watch it go up
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Seated Good Morning FAQ
Seated vs. standing good morning?
Sitting isolates your back and hips by removing leg drive. Standing uses the hamstrings and glutes more and allows heavier loads.
How heavy should I go on the seated good morning?
Start with an empty 45 lb (20 kg) bar or lighter. Add weight only if your back stays flat.
Why do I feel the seated good morning in my lower back?
It's the main muscle being trained. If it feels sharp rather than a working burn, stop and lower the weight.
