Seated Good Mornings
A barbell hip hinge exercise done seated on a box inside a power rack, bending forward from the hips. It suits lifters who already know a standard good morning and want extra positional control.
How to do the seated good mornings
- Set a box inside a power rack with the safety pins positioned at an appropriate height.
- Step under the bar, resting it across the back of your shoulders rather than on your neck.
- Squeeze your shoulder blades together and lift the bar off the rack, then sit back onto the box behind you.
- Keep your back tight and your head facing forward as you bend forward at the hips as far as you can.
- Pause just above the safety pins, then reverse the motion to sit your torso back upright.
- Repeat for the rest of your set, resetting your position on the box each time.
Original library instructions (4 steps)
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
- Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
- Pause just above the pins and reverse the motion until your torso it upright.
Common mistakes
- Rounding the lower back as you bend forward; keep a tight arch throughout the movement.
- Setting the safety pins too low, which removes the safety benefit of the seated position; set them at a useful height.
- Rushing the forward bend without control; move slowly and with tension the whole way.
- Loading more weight than your hip hinge control allows; start lighter than you think on this variation.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 6 reps, 2 minutes rest |
| Muscle | 3 sets of 8 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Set the safety pins at parallel or slightly above so you always have a clear stopping point.
- Keep your core braced throughout the movement to help protect your lower back.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated good morning good for beginners?
It suits lifters who already understand the standard good morning pattern, since the seated position adds a specific setup that benefits from some prior barbell experience.
What muscles does the seated good morning work?
It mainly targets the back, with the glutes helping to control the hip hinge through the forward bend and return.
