Check out Nathan‘s tips on how you can use this exercise to activate your posterior chain.

How to do the Barbell Good Morning

The barbell good morning is one of the most underrated posterior chain builders in the gym. Done well, it strengthens your hamstrings, glutes and spinal erectors together, which carries directly into a bigger squat and deadlift and better protection for your lower back under load.

Setup: Start light. Set the bar in a squat rack at roughly shoulder height and position it across your upper back like a low-bar squat — not on your neck. Unrack it and take a stance about hip-width apart, knees with a soft bend that you hold constant throughout the movement.

The movement: Brace your core, then hinge at the hips and push your glutes back, letting your torso lower towards parallel with the floor while keeping the bar tracking straight down over your mid-foot. Your knees stay softly bent the whole way — this is a hip hinge, not a squat. Once you feel a strong stretch through your hamstrings, reverse the movement by driving your hips forward to stand back up.

Common mistakes: Rounding the lower back under load, letting the knees bend more as you descend (turning it into a squat), and going too heavy too soon. Start with an empty bar or light weight and nail the hip hinge pattern before adding load.

Programming: 2–3 sets of 8–12 reps works well as an accessory movement after your main squat or deadlift work, or as a warm-up primer to switch on your posterior chain before a heavy session.

Want a form check or a program built around your goals? Get in touch with one of our coaches and we’ll help you build it in properly.