Good Mornings: A Complete Back Strength Guide

Good Mornings are an excellent exercise for strengthening the posterior chain, including your hamstrings, glutes, and lower back. When incorporated into a comprehensive leg and back routine, they improve posture, stability, and overall athletic performance. This guide covers a full back-strengthening workout with step-by-step instructions and tips for safe and effective execution.

Step-by-Step Instructions for Good Mornings and Leg Strength Exercises

1. Warm-Up

• Perform 5–10 minutes of light cardio, such as brisk walking, cycling, or jogging.

• Include dynamic stretches like leg swings and hip circles to prepare muscles and joints.

2. Squats

• Form: Stand with feet shoulder-width apart, chest up, back straight, and knees tracking over your toes.

• Execution: Lower down by bending at the hips and knees, keeping weight on your heels. Go as deep as mobility allows (thighs parallel to the ground), then press through your heels to return to standing.

• Tip: Keep your core tight to protect your lower back.

3. Lunges

• Form: Stand tall, step one leg forward, and lower your hips until both knees are bent at 90 degrees.

• Tip: Ensure the front knee doesn’t go beyond your toes and keep your chest upright.

4. Leg Press

• Form: Sit on the leg press machine with feet shoulder-width apart. Push the platform away by extending your legs fully but avoid locking your knees.

• Tip: Keep your knees aligned with your toes to prevent injury.

5. Leg Curls (Hamstrings)

• Form: On the leg curl machine, adjust the pads to sit comfortably on your calves. Curl your legs toward your glutes, then slowly release.

• Tip: Engage your hamstrings and avoid using momentum.

6. Leg Extensions (Quadriceps)

• Form: Sit on the leg extension machine with knees at 90 degrees. Extend your legs, squeeze your quads at the top, then lower slowly.

• Tip: Avoid locking your knees at the top.

7. Calf Raises

• Form: Stand with feet shoulder-width apart. Push through your toes to lift your body, then lower slowly.

• Tip: Perform both seated and standing calf raises for full development.

Tips for Proper Form and Effective Training

• Progressive Overload: Gradually increase weight or resistance to continually challenge your muscles.

• Rest and Recovery: Allow at least 48 hours between leg workouts for optimal muscle repair and growth.

• Form Over Weight: Prioritize proper technique. Use lighter weights to perfect form if necessary.

• Nutrition: Ensure adequate protein intake to support recovery and muscle development.

• Stretching and Mobility: Incorporate stretches for hamstrings, quads, and calves to improve flexibility and prevent tightness.

Good Mornings, combined with squats, lunges, and other leg-focused exercises, provide a comprehensive approach to building back and lower body strength. Maintaining proper form, progressively increasing resistance, and focusing on recovery ensures safe and effective training. Add these exercises to your routine to improve posture, enhance athletic performance, and strengthen your posterior chain.