Seated Good Morning

What is Seated Good Morning:

The Seated Good Morning is a compound lower-body exercise that emphasizes the glutes, hamstrings, hip adductors, and spinal erectors through a hinge-dominant pattern. Performed from a seated position, it removes most knee involvement, isolating the posterior chain while reinforcing hip hinge awareness and lower back control. The barbell rests across the upper back, and the torso folds forward over the hips in a slow, controlled motion. This variation enhances mobility, posture, and posterior strength, making it ideal for lifters looking to refine hinge mechanics and develop foundational hip power.

Key Benefits:

  • Size and Strength: Targets the glutes, hip adductors, hamstrings, and erector spinae, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances hip, knee, and ankle stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves hip extension, hip adduction, and spinal extension strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Kettlebell Swing: Explosive hip hinge using a kettlebell; builds power and conditioning while primarily targeting glutes.
  • Standing Good Morning: Barbell hip hinge performed standing; emphasizes hip adductors while reinforcing posterior chain mechanics.
  • Hip Thrust: Glute-dominant lift performed with upper back supported; develops hip extension strength and power.
  • Conventional Deadlift: Barbell lift from floor to standing; targets glutes and reinforces full-body tension and coordination.
  • Sumo Deadlift: Wide-stance deadlift emphasizing hip adductors; reduces range of motion and stresses inner thighs.
  • Romanian Deadlift: Barbell hinge lowering to mid-shin with minimal knee bend; strengthens glutes and hamstrings.
  • Landmine Romanian Deadlift: RDL variant using landmine attachment; glute-focused with a more vertical pulling path.
  • Stiff-Legged Deadlift: Deadlift with straight legs to maximize hamstring stretch; isolates posterior chain with minimal knee flexion.
  • Deficit Deadlift: Deadlift performed from an elevated platform; increases range of motion to deepen glute engagement.
  • Trap Bar Deadlift: Neutral-grip deadlift using a trap bar; targets glutes while reducing shear forces on the spine.

How to perform Seated Good Mornings:

  • Starting Position: Sit upright on a flat bench with feet planted flat and slightly wider than shoulder-width apart. Position the barbell across your upper back—not on the neck. Brace your core, retract your shoulder blades, and keep your spine neutral.
  • Execution: Slowly hinge forward at the hips, keeping your back straight and chest proud. Lower your torso until it’s just above parallel to the floor (or as far as your flexibility allows), then contract your glutes to return to the upright/starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position before descending.
  • Exhale: Exhale near the top of the ascent or after returning to the starting position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Foot Positioning: Keep your feet flat and firmly planted throughout the movement. While adjusting foot placement for comfort is fine before starting, avoid shifting mid-rep, especially under load, to preserve stability and movement efficiency.
  • Knee Behavior: This exercise minimizes knee flexion, but slight movement is natural. Keep your knees relaxed and aligned without forcing them to stay fixed.
  • Spinal Alignment: Maintain a neutral spine through the descent and ascent. Avoid rounding the lower back or tucking the pelvis excessively at the bottom to prevent strain on the lumbar region.
  • Controlled Depth: Hinge forward only as far as your flexibility and form allow. The goal is not maximal range but precise execution—stop short of compromising spinal alignment or core engagement.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight