The good morning exercise helps you develop a larger, stronger gluteus maximus, or glute muscle. The movement can be performed in a gym or home setting as good mornings require only a barbell and set of weight plates. The good morning exercise also targets the hamstrings, adductors and abdominal muscles, making the movement a comprehensive exercise for your lower body and core muscles.
Anatomy
ExRx says the glutes are recruited during hip extension and external rotation of the hip. The muscles, which span across the buttocks area, are also activated as you move your thigh outward with hips bent or move your thigh inward with hips straight. The good morning exercise mimics the movement of extending your hips, making the exercise particularly effective at targeting the gluteus maximus.
Exercise Form
The exercise involves bending forward at the waist with a barbell resting along the back of your shoulders while keeping your back and legs straight. Start with a light weight to pay strict attention to form and reduce the risk of injury. Avoid lowering the weight beyond a mild stretch in your hamstrings to help prevent any muscle strains or tears. The exercise range of motion varies according to the individual's flexibility. Do four sets of 12 repetitions to develop size and strength in your glutes. Rest 60 seconds between sets to allow for optimal recovery time.
Recommendations
The good morning can help a bodybuilder who needs to pack mass onto the glutes. The movement also aids athletes who require explosive power by developing strength in the glutes and improving your sprinting and jumping abilities. Sprinters and athletes from sports like football, basketball and volleyball can use good mornings to get a competitive edge.
Tips
Good mornings can be executed using either barbells or dumbbells. Stretch for five minutes before and after your workout to reduce the risk of injury, increase flexibility and improve performance. Warm up with five minutes of brisk walking before your workouts to bring blood into the back and leg muscles.
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