Fitness

HOW TO DO THE GOOD MORNING EXERCISE: Build Your Glutes, Hamstrings And Squat With Perfect Technique

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In this video we’re looking at proper technique on the good morning exercise to maximize muscular development of the glutes, hamstrings and back while avoiding injury.

Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. *Each episode takes ~30-40 hours to write, produce and edit.* If you’re learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 – $39.99)
‣ http://www.jeffnippard.com/programs

Watch more Technique Tuesday videos:
https://www.youtube.com/playlist?list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9

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SOURCES:

https://aasgaardco.com/store/books/starting-strength-basic-barbell-training-413

If you’re eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ https://www.3dmjvault.com/courses/lifting-library

Filmed at Body and Soul Gym in Kelowna, BC – my favourite 24 hr gym in the Okanagan!
‣ https://www.bodyandsoulkelowna.com/

Intro Music:
‣ Ryan Little: https://www.youtube.com/watch?v=UFK-mqdEAqE

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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24 comments

@JeffNippard June 21, 2024 - 7:48 pm
Technique Tuesday is back!!! I've covered 21 exercises so far and have another 9 or so to go! Check out all the movements covered so far on the Technique Tuesday playlist here: https://www.youtube.com/watch?v=vcBig73ojpE&list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9
@Star_Fox_2022 June 21, 2024 - 7:48 pm
I switched to good mornings from RDLs and now I am up to 250lbs or so during maintenance volume for the summer after 3 months. I feel it more in my glutes now than anything else.
@deepakkhoenie6913 June 21, 2024 - 7:48 pm
Trying to bring some variations in my leg days and goodmornings seem to be a great exercise. When searching on YouTube how to execute this workout I got here 🥹
@davidwhite206 June 21, 2024 - 7:48 pm
Reading Arnold Schwarzenegger's "Encyclopedia of Bodybuilding" he recommends keeping you legs locked out. I see here you are slightly bending to accentuate the movement, which actually looks more appropriate for glute activation.
@wisemanj2934 June 21, 2024 - 7:48 pm
Did those today after 3x5 of squats. Did it for 4x12. First time doing those but I have been lifting consistently for over a year now so that movement felt natural for me. I used 25lbs plates each side, then went up to 55lbs on each sides, form was the same, felt good stretch on the hamstrings. Loved it. Upper body was parallel to floor.
@georgetosounidis5545 June 21, 2024 - 7:48 pm
standard exercise for water rowers (+squats, pullups) :)
@FarleyLukkien June 21, 2024 - 7:48 pm
Yesterday I was doing the Good morning as part of my new training schedule...

Without weights, I coud feel my hamstrings right away.

As soon as I put on some weights, same movement, I started feeling my lower back primarily and secondary, if not at all, my hamstrings.
@user-wm3pj7pk9u June 21, 2024 - 7:48 pm
What if knee pain while doing this
@minttuangelicakvist7933 June 21, 2024 - 7:48 pm
Him: "Create a shelf with your rear delts where the bar can sink into"
Me: "What rear delts? I don't have any" 🤣🤣🤣
@amansagar4948 June 21, 2024 - 7:48 pm
I’m afraid to do these in the gym.
They’ll definitely think that I don’t know how to do squats
@Garnzy87 June 21, 2024 - 7:48 pm
Hey @JeffNippard,

Can you make a video on weightlifting shoes?

Thanks
@hblues2129 June 21, 2024 - 7:48 pm
great video but im laughing everytime he says "barRr"
@startariot5648 June 21, 2024 - 7:48 pm
Would this exercise be good to do during a pulled groin recovery? (Perhaps without weights for the time being or low weights?) Trying to find some light lower body workouts I can do so I don't lose a bunch of progress during my recovery which are safe for the injury.
@oneofthesixbillion June 21, 2024 - 7:48 pm
Wow, thanks for that! Your level of detail is amazing. I will be looking up what other videos you have. If I had this level of detail to my whole workout I'm sure I would have avoided several injuries.
@bingyilim1672 June 21, 2024 - 7:48 pm
What about seated good morning? Are they as good as standing ones?
@Yahalom-ih3hn June 21, 2024 - 7:48 pm
This always hurts my back!!
@sureshbabu-zf8ew June 21, 2024 - 7:48 pm
Keep in mind, the Five stars are based on my needs for this item https://www.youtube.com/post/UgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
@alexc2265 June 21, 2024 - 7:48 pm
If we have the flexibility, is it fine to not bend at the knee and basically just keep the knee unlocked?

Edit: thinking of it, the before mentioned form would probably excessively put your center of gravity forward at heavier weights.
@hessiankyojin June 21, 2024 - 7:48 pm
Got a guy trying to correct me earlier saying to have a wider grip for the Barbell.

Mentioned it's to build the traps for support. He demo'd it to me himself and it's the same.
@SeikoMatsumoto June 21, 2024 - 7:48 pm
Rarely saw such a well explained and clear video, congrats and thank you
@leonardceres9061 June 21, 2024 - 7:48 pm
I have been doing these on and off for years. Great workout for lower back and glutes. Makes you feel very strong when you progress with this lift. I am up to 225 and think I could go even heavier with a little more work.

I am 5’11 215lbs my squat was always a problem lift for me. I think maybe it’s part mental part physical. I can leg press a good amount but always faltered on my squats. This exercise has helped me so much to boost my squat strength and confidence.

You don’t realize how much of a hood squat comes from your lower back strength and glute muscles and hamstrings.

As a side note this has also helped my RDL by strengthening my core muscles and lower back so I can more easily control the weight once I pull it up.
@Davidattenboroughscock June 21, 2024 - 7:48 pm
It appears as if his wrists are bent like the photo said to avoid? Is that optional?
@OPGamified June 21, 2024 - 7:48 pm
Good Morning🤭
@zdavidzz June 21, 2024 - 7:48 pm
dumb name. kill the name its beyond g/yish. why do u ppl live

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