Last Updated on by San San

Staying healthy is a priority, and one of the perks of fitness is a healthier lifestyle in various areas of a person’s overall health. One of the best things about fitness is you can do it anywhere, however, you want it done, and whatever way you find beneficial to your health.

So, what is a good morning exercise and how does it work?

What is a Good Morning Exercise? How Does It Work?

Different exercise routines exist that work on various parts of the body. Some exercises work on the thighs, biceps, abdomen, glutes or even your back. Exercise generally ensures physical fitness, good health and well-being. It also helps keep the internal system of the body fit; helps with blood flow, helps the heart rate and improves lung function.

Good morning! What do you do when you wake up in the morning? Well, you have to get out of bed first, don’t you? The good morning exercise got its name from the position you place your body when you’re about to get up from bed. Others say the good morning exercise is called good morning because of how you bow your body a little when you greet the good morning.

What is a good morning exercise? How does it really work? What parts of the body does it work on? What are the benefits of doing this workout routine?

The Good Morning Exercise

The major target of the good morning exercise is the vertebral column. Properly performing this routine helps to strengthen your erector spinae, your hamstrings and glutes.

The key to getting the best result is to concentrate on three parts of your body; your core, your back and your hips. Positioning these three parts properly would prevent injuries and increase the effectiveness of the routine. Ensure to engage your core by tightening it, keep your back in a straight position and when you bend your hips, don’t go all the way down to a position parallel to the floor; staying 15 degrees above a parallel position is the ideal position. Keeping your body parallel to the floor can keep you off balance and cause a strain on your spine; this can cause serious injuries

When bending your hips, bend your knees slightly and move your hips backwards like you’re trying to hit something behind you.

Muscles that are Active When Doing the Good Morning Exercise

When doing sit-ups, your abdominal muscles are active for the entire process. Also, when you’re doing squats, you engage your leg muscles and your glutes. The good-morning exercise also activates different muscles to achieve a proper execution. These muscles are:


Three muscles make up the buttocks. The gluteal muscles comprise of the gluteus maximus, the gluteus medius and the gluteus minimus. The largest muscle, the gluteus maximus is responsible for the shape of the buttocks. It is also responsible for the extension of the hips. The gluteus medius and the gluteus minimus are responsible for the upward movement of the hips. They play significant roles in the good morning exercise.

The Hamstrings

The hamstrings also have three muscles. These muscles are located between the hip and the knee. They are thigh muscles located at the back of the legs. The three muscles are the semitendinosus, semimembranosus and biceps femoris. The hamstrings make it possible for you to move your knees and extend your hips.


Your core plays a major role when you’re performing the good morning exercise. Your glutens are also part of your core. The core comprises of the rectus abdominis, the transverse abdominis and the obliques. Some parts of your core help in extending your hips while other parts help to stabilize your spine.

Erector Spinae

This is probably the most involved muscle in the good morning exercise. The erector spinae consists of a group of muscles that runs through both sides of the spine (left and right side). The erector spinae has 9 different muscles running from the skull to the pelvis. The muscles of the erector spinae help to stabilize the spine. It is also responsible for the extension of the back (for you to be able to bend). Being able to stabilize the spine is crucial when doing good morning exercise.

Steps for the Good Morning Exercise

Step 1: Stand straight with your feet spread apart so it is at the same width as your hips.

Step 2: Put your fingertips behind your ears. Your fingertips should almost be interlocking with each other behind your head.

Step 3: Tighten your core, and straighten your back. Bend your hips backwards so your body would be 15 degrees from being parallel to the floor.

Step 4: Maintain this bent position for some seconds before bringing your body back to the starting position.

Good Morning Exercise Benefits

Aside from the reservations, people have about the good morning exercise, the good morning exercise is very productive when done properly. Some of the good morning exercise benefits include:

  1. It strengthens the muscles on your back and your spine. It also strengthens the glutes, core and hamstrings.
  2. Because the good morning exercise is a hip hinge exercise, it helps your body have the perfect shape and strength to be able to perform other exercises that require hip movement. e.g. squats, deadlift.
  3. It works on your erector spinae which helps to prevent back pain.
  4. The good-morning exercise also helps to increase flexibility. It can also be a good workout for your glutes; helping your buttocks achieve a perfectly round shape.

Other Variations of the Good Morning Exercise

The Barbell Good Morning

You place the barbell on your shoulders with your hands supporting it at an equal distance. Open your legs to the same width as your hips and bend your hips backwards.

Good Morning Exercise with Dumbbells

When performing the good morning exercise with dumbbells variation, it involves holding a dumbbell in each hand at your side. Keep your palms facing inwards. Position the dumbbells close to your legs as your bend your upper body forward.

The Resistance Band Good Morning

For this method, you need a band. Stand on the band with your legs at hip-width and put the band over your neck. Support both sides of the band on your neck with your hands as you bend down and stand up.

The Zercher Good Morning

This method also uses a barbell. Place the barbell in front of you, close to your chest. This type of good morning exercise places a strain on your cores. You need to be careful when doing this variation because doing it wrong could cause serious injuries.

What Is A Good Morning Exercise? Here’s a summary;

What is a good morning exercise? A good morning exercise is a hip hinge exercise that works on the glutes, the hamstrings, the core and the erector spinae. People who want to do this type of exercise are advised to follow the instructions properly and start with the basic variation without using the equipment. There is a high risk of back damage if the exercise is performed wrongly.


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