The good morning hamstring exercise is so called because the movement resembles bowing as if greeting someone. Good morning leg weightlifting exercises are beneficial for toning and shaping the back of the legs, or hamstrings, and can be performed at any time during the day and/or during your usual weight-training routine. Varying the exercise, such as performing it while seated versus standing, places a greater emphasis on the gluteal muscles.
Barbell Good Morning
The standing barbell good morning exercise targets the hamstring muscles, but the gluteus maximus and adductor magnus, another leg muscle, act as synergists, or helpers. Another benefit is that is helps stabilize the erector spinae, a muscle group that supports the lower back.
Standing on slightly bent knees, place a weighted barbell behind your neck on your shoulders. Keep your back straight and bend over at the waist until your torso is parallel to the floor. Rise back to standing position to complete this exercise. As you progress through the full range of motion, you will feel a stretch in your hamstrings. It is important to squeeze your buttocks and focus on using the strength of the back of your legs to pull your torso upright.
Smith Machine Variation
You can perform this exercise using a Smith machine, which will keep the barbell stable and static; this may be more appropriate for beginners. It is performed exactly the same way and emphasizes the same muscle groups. At the lower position you may raise your forefeet off the floor slightly to engage your tibialis anterior or shin muscles. Because it is somewhat easier to smoothly lower and lift the weight with the assistance of this machine, it is even more important that you do not extend your torso beyond parallel at the bottom of the motion. Doing so may take the emphasis off of the target muscle(s) and/or cause injury.
Seated Good Morning
A variation of the good morning hamstring exercise is performing it seated instead of standing.
Sit on the end of a bench or the corner of a box, with legs stretched out in front of you and knees slightly bent. With your back erect, bend over at the waist toward your knees and return to the starting position. If you completely straighten your knees, the hamstring muscles will take over the work and take the emphasis off of the gluteus maximus.
References
- "National Academy of Sports Medicine Essentials of Personal Fitness Training"; M.A. Clark, S.C. Lucett and R.J. Corn; 2008
- Exercise Rx: Barbell Good-Morning Exercise
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