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Hamstrings · Advanced

Barbell Staggered Stance Good Morning

Kickstand good morning emphasizing the front-leg hamstrings while the rear toes provide balance.

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Barbell Staggered Stance Good Morning demonstration

Exercise overview

Training details

HamstringsGlutesLower BackCore

Equipment

Barbell

Sets × reps

3 × 12 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place the bar securely across your upper back and stand with one foot slightly behind the other.
  2. 02Keep most of your weight on the front foot and use the rear toes only for balance.
  3. 03Brace your trunk and push your hips backward while your torso inclines with a long spine.
  4. 04Stop when the front hamstring is well loaded or before your back begins to round.
  5. 05Drive the hips forward to stand, complete the set, and then switch your foot position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Stiff Leg Good MorningRelated variationBarbell Stiff Leg Romanian Deadlift

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Alternatives

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