Good Morning Exercise Substitutions

The good morning exercise is performed by bending forward at the hips with straight legs while holding a barbell across your shoulders. The main muscles targeted with this exercise are the glutes, hamstrings and lower back. If you find the movement of the good morning uncomfortable, you have several alternatives to choose from. The most important thing is that you target the same muscles.

Stiff Leg Deadlift

The stiff leg deadlift is one of the best alternatives to the good morning move. Instead of hoisting a barbell across your shoulders, you hold it down in front of your body. Stand with your feet about shoulder-width distance apart and hold the bar in front of your thighs with an overhand, shoulder-width distance grip. Keeping your back, legs and arms straight, bend at the waist and slowly lower the bar toward the floor. As you do this, push your hips backward. Once you feel a good stretch in your hamstrings, rise back up steadily. Squeeze your glutes forcefully at the top position and repeat.

Stability Ball Reverse Extensions

Stability ball reverse extensions work your glutes, hamstrings and lower back from a face-down position. Lie across the ball on your stomach, place your hands on the floor, and keep your legs together. Keeping your upper body as still as possible, raise your legs in the air until they are about parallel to the floor. Hold this position for a second, slowly lower your legs and repeat. To increase the resistance, strap ankle weights to your lower legs. These generally range from from 1/2 to 20 lbs.

Ball Butt Raises

Stability ball butt raises work your glutes, hamstrings and lower back from a face-up position. Lie flat on your back with your arms out at your sides and heels resting on the ball. Keeping your legs together and knees slightly bent, press down forcefully into the ball and raise your hips in the air. Squeeze your glutes forcefully for a full second, slowly lower your hips and repeat. For a more challenging variation, do these one leg at a time.

Superman

The superman is an exercise that requires no equipment. Begin in a face-down position on the floor with your legs together and arms extended out in front of your head. Steadily raise your arms and legs off the floor as you balance on your lower abdomen and pelvis. Hold for a second, slowly lower yourself back down and repeat. For a variation, do these in an alternating fashion.

Cable Kickbacks

One-legged cable kickbacks target the glutes and hamstrings. You need an ankle strap to do these. Fasten the strap to your lower left leg and to a low setting on the machine. While facing the weight stack, grab the upright support for balance and lift your left foot off the floor. Steadily kick your leg in the air behind your body as high as possible and hold for a second. Slowly lower your leg back down, repeat for a set of reps, and switch sides.