Good Morning Squat

A compound movement that combines a hip hinge with a squat. It targets the hamstrings, glutes, and lower back while engaging the quadriceps.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Hamstrings

Secondary

Lower Back

Setup

Stand with feet shoulder-width apart. Place hands behind your head. Maintain a neutral spine and slight knee bend.

Instructions

1. Hinge forward at the hips with a flat back (good morning).
2. Transition into a squat by bending your knees.
3. Stand back up by reversing the squat then the hinge.
4. Maintain core tension.
5. Keep your chest up.

Common Mistakes

1. Rounding the lumbar spine.
2. Shifting weight to the toes.
3. Overextending the neck.

Alternative Exercises

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Resistance Band Leg Curl

Beginner / Mini Loop Bands / Hamstrings / isolation

An isolation exercise for the hamstrings. The band provides increasing resistance as the muscle shortens, maximizing peak contraction.

Lying Femoral

Beginner / Dumbbells / Hamstrings / isolation

A rare but effective hamstring isolation exercise using a dumbbell. It strengthens the posterior chain when leg curl machines are unavailable.

Lever Seated One Leg Curl

Intermediate / Leverage Machine / Hamstrings / pull

A unilateral hamstring exercise that helps correct strength imbalances. It allows for a better mind-muscle connection with each individual leg.

Lever Seated Leg Curl

Beginner / Leverage Machine / Hamstrings / pull

A primary hamstring isolation exercise. The seated position keeps the hamstrings in a slightly stretched position, leading to a powerful contraction.

Lever Lying Leg Curl

Beginner / Leverage Machine / Hamstrings / pull

A fundamental hamstring isolation exercise. Lying flat stabilizes the pelvis, ensuring the hamstrings perform the majority of the work.

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