Back · Bodyweight
Safety Bar Good Morning
How to do the safety bar good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Set a safety squat bar across your upper back with feet hip-width apart and grip the handles. Keep a slight bend in your knees, brace your core, and hinge at your hips, pushing your hips back until your torso is nearly parallel to the floor, then drive your hips forward to stand tall.
- 1Feel a stretch through your hamstrings and glutes as you hinge forward
- 2Keep your core braced and chest up so your back works to hold the spine flat
- 3Squeeze your glutes at the top to drive your hips back through
Common mistakes
- Don't round your lower back; hinge from the hips, not the spine
- Don't lock your knees; keep a soft bend
- Don't let the bar's forward cam pull you onto your toes; stay through your heels
Muscles worked
The safety bar good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the safety bar 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 June 2026.