What equipment do you need for the leverage machine good morning?

You need leverage machine to do the leverage machine good morning.

What is a good leverage machine good morning?

For men, a good leverage machine good morning is about a 212.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 70 lb and elite lifters pass 397.5 lb. For women, the standards run from about 35 lb to 202.5 lb. The tier table above lists every rank from Bronze to Champion.

Back · Leverage Machine

Leverage Machine Good Morning

How to do the leverage machine good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Leverage Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Back exercises Machine exercises

How to do it

Adjust the good-morning machine so the pads rest comfortably on your upper back. Stand with your feet hip-width apart and knees slightly bent. Brace your core and hinge at your hips, pushing your hips backward while keeping your back flat until your torso is nearly parallel to the floor. Pause, then drive your hips forward and squeeze your glutes to return to the starting position. Avoid rounding your back and keep the weight under control.

1Hinge at the hips and feel your hamstrings and glutes stretch and contract
2Keep your spine neutral and your chest open
3Maintain tension in your core to support the weight throughout

Common mistakes

Don't round your lower back as you hinge
Avoid pushing through your lower back to lift the weight
Don't lock your knees completely, keep them slightly soft

Muscles worked

The leverage machine good morning mainly works the lower back and hamstrings, with the glutes assisting.

Lower BackPrimary
HamstringsPrimary
GlutesSupport
Upper AbsMinor

Leverage Machine Good Morning strength standards

See how your leverage machine 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.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the leverage machine 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.

Get Kovo free Estimate your 1RM

More back exercises

See all back exercises →

Last reviewed April 2026.