Back · Barbell
Barbell Good Morning
How to do the barbell good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Place a barbell on your upper back, feet shoulder-width apart. With a slight bend in your knees, hinge at the hips to lower your torso forward, keeping your back flat. Return to standing by engaging your glutes and hamstrings.
- 1Feel a deep stretch in your hamstrings and glutes as you hinge forward with a barbell
- 2Keep your core braced and back flat to support the load
- 3Engage your glutes to drive your hips forward and return to standing
Common mistakes
- Avoid rounding your back or letting the bar roll up your neck
- Don't lock your knees; maintain a soft bend
- Avoid using excessive weight that compromises form
Muscles worked
The barbell good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Upper AbsMinor
Barbell Good Morning strength standards
See how your barbell good morning ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM70 lb
Silvere1RM130 lb
Golde1RM212.5 lb
Platinume1RM300 lb
Diamonde1RM352.5 lb
Champione1RM397.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the barbell good morning for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.