Dumbbell Good Morning

Exercise / Erector Spinae, Hip, Leg

Dumbbell Good Morning

The Dumbbell Good Morning is a strength training exercise that targets the muscles of the lower back, hamstrings, and glutes. It’s an effective compound exercise that helps improve strength, stability, and posture. While you can perform this exercise using a single dumbbell, you also have the option of using alternative weighted objects such as a barbell, kettlebell, or weight plate.

How to do:

Dumbbell Good Morning

  1. Stand with your feet shoulder-width apart. You can either use one dumbbell in both hands or hold one in each hand, depending on your preference and the available equipment.
  2. Keep your back straight and chest up. Engage your core muscles to stabilize your spine.
  3. Begin the movement by hinging at your hips and bending forward while keeping your back straight. Your hips should move backward as your upper body moves forward.
  4. Lower your torso until you feel a stretch in your hamstrings but stop when your back is parallel to the ground or just slightly above it. Ensure you maintain the natural arch in your lower back.
  5. Reverse the motion by driving your hips forward and returning to the upright position. Squeeze your glutes at the top of the movement to fully engage your hip extensors.
  6. Perform the desired number of repetitions.


  • Start with a light weight to get the form down before progressing to heavier dumbbells.
  • Focus on maintaining a neutral spine throughout the exercise to avoid straining your lower back.
  • Keep your head in line with your spine and look forward throughout the movement.
  • You can adjust the range of motion based on your flexibility and comfort level. Avoid going too low if it causes discomfort.

Note: It’s worth noting that weighted Good Mornings can be a challenging exercise, and they may not be suitable for everyone. Weighted Good Mornings can be safe when performed with proper technique, appropriate precautions, and within your fitness level. Always prioritize safety and proper form to minimize the risk of injury. If you’re unsure about your ability to perform this exercise safely, seek guidance from a fitness expert or trainer.

Dumbbell Good Morning: Benefits

  1. Strengthens Lower Back: Dumbbell Good Mornings help strengthen the erector spinae muscles in the lower back. This can improve posture and reduce the risk of lower back pain and injury.
  2. Develops Hamstrings: This exercise places a significant load on the hamstrings, which are essential for various lower body movements like running, squatting, and jumping. Strong hamstrings can enhance athletic performance and reduce the risk of hamstring strains.
  3. Engages Glutes: Dumbbell Good Mornings engage the gluteus maximus, the largest muscle in the buttocks. Strong glutes are essential for hip stability, power, and overall lower body strength.
  4. Improves Hip Mobility: The hip hinge movement pattern involved in this exercise can help improve hip flexibility and mobility. This can be particularly beneficial for individuals who have tight hip flexors.
  5. Enhances Posture: Building strength in the lower back and core can contribute to better posture, reducing the likelihood of slouching and associated issues like back pain and poor alignment.
  6. Works Core Muscles: While not a primary core exercise, Good Mornings engage the core muscles to stabilize the spine during the movement. This can help strengthen the abdominal and oblique muscles over time.
  7. Balanced Development: Including Dumbbell Good Mornings in your workout routine can promote balanced muscle development in the lower body, reducing the risk of muscle imbalances that can lead to injury.
  8. Functional Strength: The hip hinge movement pattern used in Dumbbell Good Mornings mimics many real-life movements, such as picking up objects from the ground. Improving strength in this pattern can enhance daily functional abilities.

Initially popularized by weightlifters and powerlifters, this exercise is a potent tool for strengthening the lower back and posterior chain.

Dumbbell Good Morning: Muscles Worked

Target - Hamstrings
Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Stabilizers - Erector Spinae
Antagonist Stabilizers - R. Abdominis
Antagonist Stabilizers - Obliques
muscle worked in the good morning