Good mornings are a powerhouse movement for building a stronger posterior chain: the group of muscles that supports your back, hips, and legs. Whether you’re training with a virtual personal trainer or working with one of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa, mastering this exercise can transform how your body moves and feels.

THE BASICS OF GOOD MORNINGS

The good morning is a foundational hip-hinge movement. It’s named for the motion looking a bit like bowing to say “good morning.” During the exercise, you hinge forward at your hips while keeping your back flat and core tight, then return to an upright position. This simple motion does wonders for developing strength, stability, and mobility through your posterior chain. “While the posterior chain runs from your neck down to your ankles, the focus is often on the glutes, hamstrings, and lower back. Strengthening these muscles helps reduce low back pain, improves posture, and boosts athletic performance” (Healthline, 2021). 

THE VALUE

The good morning isn’t as well-known as squats or deadlifts, but it’s just as valuable. It strengthens the same key muscles that power those lifts, while helping to prevent injuries by improving your movement mechanics. Good mornings teach you to hinge at the hips instead of bending through your spine: a fundamental movement pattern for lifting weights and picking up objects in everyday life. This makes the good morning exercise a pillar of functional training. “Functional training trains the same muscle movements you use in everyday life. For example, a senior citizen might practice bodyweight squats to improve their ability to stand up from a chair. These everyday activities can get easier when you train for them” (Web MD, 2025). 

THE TARGETS

Good mornings primarily target three muscle groups: the hamstrings, glutes, and erector spinae (the muscles that run along your spine). Secondary muscles like the core, lats, and upper back also assist by keeping your torso stable during the movement. When these muscles work together, they form a foundation for strength and stability throughout your body. 

A weak posterior chain can lead to tight hips, poor posture, and an increased risk of lower back pain — issues that many people develop over years of sitting and moving inefficiently. That’s why our in-home and virtual personal trainers often include good mornings in client programs. The exercise helps correct muscular imbalances and builds the strength needed to maintain proper alignment and movement patterns.

OUR TIPS

Like any hip-hinge movement, proper technique is key to avoiding strain and maximizing benefits. Here’s how we coach our clients to perform a good morning with great form:

Start by standing tall with your feet hip-width apart. Engage your core and slightly bend your knees. If you’re using resistance, rest a barbell lightly across your upper back (not your neck) or hold a dumbbell or resistance band close to your chest. From there, hinge forward at your hips –not your waist — keeping your spine neutral and your chest open. Continue lowering until you feel a stretch in your hamstrings, then press through your heels to return to the starting position.

The most common mistake we see is rounding the back or bending too far forward. Keeping your core tight and back straight ensures that the work stays where it belongs: in your glutes and hamstrings. For beginners, we often recommend starting with a bodyweight version. Once the movement pattern feels natural, you can gradually add weight or increase resistance.

If you’re dealing with back pain or a pre-existing condition that effects your back and/or spine, it’s essential to approach good mornings with extra care. If you’re unsure of your approach, a Nielsen Fitness in-home or virtual personal trainer would be happy to assist. 

FINAL THOUGHTS

The good morning is a highly effective exercise for building strength, balance, and resilience in the back-body. When performed correctly, it enhances posture, supports injury prevention, and improves performance across countless movements — both in and out of the gym. Check out the Nielsen Fitness Instagram for a visual guide to add good mornings to your next workout!