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Hamstrings · Intermediate

Medicine Ball Good Morning

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Medicine Ball Good Morning demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Medicine Ball

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about hip width apart and hold the medicine ball close to the chest.
  2. 02Soften the knees, brace the trunk, and keep the neck aligned with the spine.
  3. 03Push the hips backward to hinge while keeping the ball close and the back long.
  4. 04Lower until the hamstrings are loaded without rounding the spine or turning the movement into a squat.
  5. 05Drive the hips forward to stand tall, squeeze the glutes, and repeat.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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