Back · Bodyweight
Weighted Bag Good Morning
How to do the weighted bag 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
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Rest a weighted bag across your upper back and shoulders, holding it in place with both hands. Stand with your feet hip width apart and a slight bend in your knees. Brace your core and hinge at your hips, pushing your butt back until your torso is nearly parallel to the floor and you feel a stretch in your hamstrings. Drive your hips forward and squeeze your glutes to stand back up, keeping 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 isometrically
- 3Squeeze your glutes to drive your hips back to standing
Common mistakes
- Avoid rounding your lower back; hinge from the hips not the spine
- Do not lock your knees; keep a soft bend
- Do not let the bag slide up your neck; keep it on your traps
Muscles worked
The weighted bag good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the weighted bag 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.