Back · Stick
Stick Good Morning
How to do the stick good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Rest a stick across your upper back and hold it in place like a barbell, feet hip-width apart. Keep a slight bend in your knees, brace your core, and hinge at the hips, pushing your butt back until your torso is nearly parallel to the floor. Feel the stretch in your hamstrings, then drive your hips forward and squeeze your glutes to stand tall again. Keep your back flat throughout.
- 1Feel a stretch in your hamstrings and glutes as you hinge forward
- 2Keep your core braced and chest up so your back works to stay flat
- 3Squeeze your glutes at the top to drive your hips through
Common mistakes
- Avoid rounding your lower back; hinge from the hips not the spine
- Don't lock your knees; keep a soft bend
- Avoid shifting onto your toes; keep weight through your heels
Muscles worked
The stick good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Upper AbsMinor
Kovo programs the stick 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.