Good Morning Seated
Seated with the bar on the back, hinge the torso forward to load the hamstrings and erectors.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Lower back
- Equipment
- Barbell
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the hamstrings, for when the barbell is taken or you want a change.
Questions
- What muscles does the Good Morning Seated work?
- The Good Morning Seated mainly works the hamstrings and lower back.
- What equipment do you need for the Good Morning Seated?
- A barbell.
- How many sets and reps of the Good Morning Seated?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Good Morning Seated?
- Cable Romanian Deadlift, Downward Dog, Dumbbell Romanian Deadlift and Dumbbell Romanian Deadlift Single-Leg B-Stance work the same main muscle.
Program it for your clients
Coaches add the Good Morning Seated to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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