Primary muscles: Hamstrings
Secondary muscles: Glutes, calves, lower back
Equipment: No equipment
Good Mornings Instructions
1. Stand up tall with your feet shoulder-width apart and place your hands behind the head.
2. Start bending at the hips, push your hips back and bend over to near parallel.
3. Return to the starting position and repeat.
Proper Form And Breathing Pattern
Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Do the movement slowly and breathe out as you lower your torso. Breathe in as you get back up and squeeze the glutes at the end of each repetition.
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Exercise Benefits
The good mornings is a great exercise to target the back of the legs and glutes. This exercise also strengthens the lower back and calves and helps prevent injuries in the hamstrings and lower back.
Good Mornings Demonstration
Sets And Reps
Do 2 or 3, 30-second to 1-minute sets. If your goal is to build strength and gain muscle, place a weight bar across the rear of your shoulders and do 4 or 5 sets of 6 to 8 repetitions.
Calories Burned
To calculate the number of calories burned doing good mornings, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Hip external rotation
Walking lunges
Double pulse squat jump
Kneeling roundhouse kick
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