Back · Bodyweight
Standing Wide Good Morning
How to do the standing wide good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with your feet wider than shoulder-width, toes slightly turned out, and hands behind your head or crossed on your chest. Keep a slight bend in your knees, brace your core, and hinge at the hips, pushing your butt back until your torso is near parallel to the floor. Pause when you feel a stretch in your hamstrings, then drive your hips forward and squeeze your glutes to stand tall.
- 1Feel a stretch through your hamstrings and inner thighs as you hinge
- 2Keep your chest up and back flat so your lower back works isometrically
- 3Squeeze your glutes to drive the hips forward on the way up
Common mistakes
- Don't round your lower back; hinge from the hips
- Avoid locking your knees; keep a soft bend
- Don't let your weight shift onto your toes
Muscles worked
The standing wide good morning mainly works the lower back and hamstrings, with the glutes and adductors assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the standing wide 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.