good-mornings

The Good Mornings fitness exercise primarily aims to strengthen the erector spinae muscles and the gluteus maximus muscle. Additionally, the hamstring (biceps femoris muscle) and the semimembranosus muscle are activated during the execution. The semitendinosus muscle provides additional support.

Good mornings with the Theraband

Morning exercises can also be performed with a Theraband. This modification is particularly suitable for home training. To ensure that everything runs smoothly, you will receive detailed information here regarding the starting position and execution.

Body Position

In the starting position, assume a straight stance with your legs hip-width apart. Secure the Theraband with your feet. The lower back is slightly curved inward, and your gaze is forward. Hold the ends of the Theraband in your neck, with your upper arms pointing forward and your forearms bent backward.

Movement execution

Now, begin the exercise by tilting your upper body forward. This movement occurs exclusively in the hip joint. Bend the upper body down until it is parallel to the ground. In this position, you should feel the maximum stretch in the hamstring muscles. The thighs automatically move backward, and the knees are slightly bent. Although the knees can move slightly forward, they should still be over the heels. Inhale during this movement. Subsequently, press through the legs and lift the upper body. Exhale until the legs are almost fully extended.

Good mornings with the barbell

Another option for the fitness exercise Morning Exercises is using a barbell. Here you will find all the relevant information about body position and optimal execution of the movement.

Body position

For Morning Exercises with the barbell, stand upright with your legs hip-width apart. Ensure a stable stance and almost fully extend your legs. The lower back is slightly curved inward, and your gaze is forward. Grip the barbell a bit wider than shoulder-width. Place it on the back part of your shoulder or neck.

Movement execution

Initiate the exercise by moving the hip joint forward, causing the buttocks to move backward. As a result, the upper body automatically tilts forward and downward. The knees can now slightly move forward but should still be above the heels. It's crucial that the movement originates exclusively from the hip joint. The back should remain slightly curved inward. Inhale during this downward movement. Extend this until the hamstring muscles are maximally stretched. Then, slowly lift the upper body upward, exhaling in the process.

Common Mistakes on Good Mornings

Due to the demanding nature of Morning Exercises, various mistakes can occur. In the following section, we will elaborate on the most frequently encountered errors to assist athletes in minimizing the risk of injuries.

✅ Lack of Lower Back Arch: It is advisable to maintain a slight arch in the lower back throughout the entire routine. Be mindful not to round the lower back, as this can lead to injuries.

✅ Excessive Weight: To execute the exercise correctly, a moderate weight should be used. Excessive weight can distort the movement.

✅ Overextended Legs: In the starting position, the legs should be almost fully extended. However, a slight bend in the knees should be maintained.

✅ Incorrect Head Position: Throughout the entire exercise, the head should always be a natural extension of the spine. Avoid tilting the head to the side, leaning it back, or pulling it too strongly towards the chest.

✅ Unbent Wrists: When gripping the barbell, the wrists should be noticeably wider than shoulder-width. However, they should not bend during the movement.

Alternatives and similar exercises to Good Mornings

Given the existing risks and complexity, Good Morning exercises are primarily suitable for experienced fitness enthusiasts. In the following section, various alternatives to Good Mornings are presented, which can also be utilized by beginners.