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Seated Good Morning

A seated machine hip hinge that strengthens the spinal erectors, glutes, and hamstrings while the seat removes balance and knee involvement.

LegsMachineHip hinge
GoLightWeight medialever-seated-good-morning

Demonstration coming soon

Primary

Spinal erectorsGlutes

Secondary

HamstringsCoreUpper back

Equipment

Machine

Pattern

Hip hinge

Setup

  1. 01Sit on the machine seat with feet planted and the pad or bar set across the upper back.
  2. 02Grip the pad or handles and pull it snugly into the traps.
  3. 03Sit tall with the chest up and a neutral spine.
  4. 04Take a breath and brace the trunk before the first rep.

Execution

  1. 01Hinge forward from the hips, letting the torso travel toward the thighs.
  2. 02Lower under control as far as you can keep the back flat.
  3. 03Drive the torso back upright by squeezing the glutes and extending the hips.
  4. 04Re-brace at the top before the next rep.

Checkpoints

  • -The spine holds one rigid, neutral line from hips to head.
  • -Motion happens at the hips, not by rounding the back.
  • -The ascent is driven by the hips, not by yanking with the arms.

Common mistakes

  • -Rounding the lower back at the bottom of the hinge.
  • -Cutting the range to a small nod of the torso.
  • -Loading too heavy and turning the rep into a lumbar strain.
  • -Losing the brace mid-set.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 controlled reps with modest loads.
  • -Good low-skill accessory for deadlift and squat lockout strength.
  • -Progress range of motion before load; a flat back at depth is the standard.

Related exercises

Seated Barbell Good Morning

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Barbell Stiff Leg Good Morning

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Smith Bent Knee Good Morning

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Romanian Deadlift

Barbell / Legs

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play