Seated Good Mornings
A intermediate powerlifting exercise for the lower back, done with a barbell.
- Main muscles
- Lower back
- Also works
- Glutes
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Seated Good Mornings
- 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.
- 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.
- 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.
- Pause just above the pins and reverse the motion until your torso it upright.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Seated Good Mornings
Deficit DeadliftBarbell · Intermediate
Rack Pull with BandsBarbell · Intermediate
Rack PullsBarbell · Intermediate
Deadlift with BandsBarbell · Expert
Deadlift with ChainsBarbell · Expert
Reverse Band DeadliftBarbell · Expert
Questions
What muscles does the Seated Good Mornings work?
Mainly the lower back, with the glutes helping.
Is the Seated Good Mornings good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Seated Good Mornings?
Good alternatives that train the lower back: Deficit Deadlift, Rack Pull with Bands, Rack Pulls or Deadlift with Bands.
How many sets and reps of the Seated Good Mornings should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).