Stiff Leg Barbell Good Morning

A beginner strength exercise for the lower back, done with a barbell.

Stiff Leg Barbell Good Morning: finishing position

Main muscles: Lower back
Also works: Glutes and Hamstrings
Equipment: Barbell
Level: Beginner
Type: Compound
Movement: Push

How to do the Stiff Leg Barbell Good Morning

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.
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.
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.
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.
Begin to raise the bar as you exhale by elevating your torso back to the starting position.
Repeat for the recommended amount of repetitions.

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 Stiff Leg Barbell Good Morning

Questions

What muscles does the Stiff Leg Barbell Good Morning work?

Mainly the lower back, with the glutes and hamstrings helping.

Is the Stiff Leg Barbell Good Morning good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Stiff Leg Barbell Good Morning?

Good alternatives that train the lower back: Barbell Deadlift, Hyperextensions (Back Extensions), Hyperextensions With No Hyperextension Bench or Weighted Ball Hyperextension.

How many sets and reps of the Stiff Leg Barbell Good Morning 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).