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Hamstrings · Intermediate

Safety Bar Good Morning

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

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Safety Bar Good Morning demonstration

Exercise overview

Training details

HamstringsGlutesLower BackCore

Equipment

Safety Squat Bar

Sets × reps

3 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Position the safety squat bar securely across the upper back, grip the handles, and stand with the feet about hip width apart.
  2. 02Brace the trunk, soften the knees, and keep the chest lifted against the forward pull of the bar.
  3. 03Push the hips backward into a hinge while maintaining a neutral spine and balanced foot pressure.
  4. 04Lower until the hamstrings are loaded and the torso remains controlled.
  5. 05Drive the hips forward to stand tall without overextending the lower back.

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

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Alternatives

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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

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