Kysero
Try for free

Hamstrings · Beginner

Plate Good Morning

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

View instructionsAll exercises
Back to all exercises
Plate Good Morning demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about hip width apart and hold a weight plate firmly against the chest.
  2. 02Brace the trunk, soften the knees, and begin pushing the hips backward.
  3. 03Hinge forward with a long spine until the hamstrings are loaded and the torso reaches the prescribed angle.
  4. 04Drive the hips forward to return to standing without leaning backward at the top.
  5. 05Keep the plate close to the torso and repeat through the same controlled range.

Keep exploring

Variations

Browse the full library

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

Related variationBarbell Good MorningRelated variationSafety Bar Good MorningRelated variationSmith Machine Good MorningRelated variationZercher Good MorningRelated variationBarbell Good Morning Off PinsRelated variationSeated Barbell Good Morning

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian DeadliftComparable substituteRomanian DeadliftComparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteTrap Bar Deadlift

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder