Seated Good Morning

HingeBBBench

A good morning performed seated on a bench, removing the hamstrings and knee angle from the equation to isolate the hip flexors' eccentric control, the glutes, and especially the spinal erectors.

Demo: Juggernaut Training Systems

Sets

3

Reps

8-12

Rest

1:30

Contraindications

Same disc pathology cautions as standing good morning — significant flexion under axial load. Avoid with active disc herniation or acute low back pain. Requires excellent core bracing given the reduced base of support.

Setup

Sit on a bench with the bar racked on the upper back, feet planted wide for stability.

Execution

  1. 1Brace hard before initiating the hinge
  2. 2Fold forward at the hips, keeping the spine neutral
  3. 3Lower the torso as far as control allows without rounding
  4. 4Drive back up through the hips and lower back to seated upright
  5. 5Reset the brace fully at the top before the next rep

Key cues

  • Isolate the hip fold, no leg drive available
  • Keep a neutral spine throughout
  • Move slowly and with total control
  • Brace hard given the seated, unstable base
  • Small range of motion is fine — control matters more than depth

Common faults

  • Rounding the back to chase extra depth
  • Using too much load for a seated, isolated movement
  • Losing balance on the bench
  • Rushing the descent instead of controlling it
  • Hyperextending on the way back up

Tweaks

  • Use dumbbells behind the neck instead of a barbell for lighter loading
  • Pair with standing good mornings in the same session
  • Add a pause at end range

Regressions

Banded Good Morning

Progressions

Barbell Good Morning

Muscles

Primary: Erector Spinae, Gluteus Maximus

Secondary: Core

Notes

Removes the leg-drive assist present in the standing good morning, isolating hip and spinal erector strength more directly.

Sources

Attribution: Juggernaut Training Systems