The good morning is T1 in the hinge progression — the hip hinge pattern loaded with your own bodyweight. Hands behind your head increases the moment arm of your torso weight and adds upper back demand without requiring any equipment. It’s one of the most underutilized movements in bodyweight training.
Form
Feet hip-width, toes pointing slightly out. Hands interlaced behind your head — don’t pull your neck forward. Hinge at the hip: push your hips back while your chest lowers toward the floor. Keep your spine completely neutral — no rounding. Lower until your torso is at or near parallel to the floor, or until your hamstrings prevent further range without spinal rounding. Drive your hips forward to return to standing. Squeeze your glutes at the top.
The Hamstring Demand
At the bottom of the good morning, your hamstrings are under maximum eccentric load — lengthened under tension. This is what makes the movement valuable: it trains the hamstrings in their most demanding range, which is exactly the range where most hamstring strains occur (sporting and training contexts alike). Building strength and flexibility here is preventive training.
Progression Standards
3 sets × 12 reps, parallel torso at bottom, neutral spine throughout, consistent → Single-Leg RDL →
Move. Groove. Repeat. Smooth.
← Hip Hinge | Next: Single-Leg RDL →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.