What is the difference between a good morning and a Romanian deadlift?

The good morning places the barbell on your back rather than in your hands, which changes the leverage and increases demands on spinal erectors and upper back stability. Both are hip hinge movements targeting similar muscles, but the good morning requires more core and postural control due to the bar position.

How low should I go on the barbell good morning?

Descend until your torso is roughly parallel to the floor or until you reach the end of your available hamstring flexibility while maintaining a neutral spine. Going deeper than your flexibility allows will cause your lower back to round, which should be avoided.

Where should the barbell sit during a good morning?

The barbell can rest either on your upper traps in a high bar position or slightly lower on your rear delts in a low bar position, similar to squat variations. Choose the position that feels most stable and comfortable while allowing you to maintain proper posture throughout the movement.

Good Morning (Barbell)

The barbell good morning is a hip hinge exercise that loads the posterior chain with the barbell positioned across the upper back, similar to a squat setup. It suits lifters looking to strengthen the hamstrings, glutes, and lower back while improving hip hinge mechanics.

Muscle group: Glutes
Primary muscles: hamstrings, glutes, lower back
Equipment: Barbell

How to do the Good Morning (Barbell)

Set the barbell on a rack at upper back height and position it across your traps or rear delts as you would for a back squat.
Unrack the bar, step back, and stand with feet hip to shoulder-width apart and knees slightly bent.
Brace your core and initiate the movement by pushing your hips back while maintaining a neutral spine.
Continue hinging forward until your torso is approximately parallel to the floor or until you feel a strong stretch in your hamstrings.
Drive your hips forward to return to the starting position, squeezing your glutes at the top.

Form tips

Keep the bar path vertical over your midfoot throughout the movement to maintain balance and proper loading.
Maintain a slight bend in your knees rather than locking them out, which allows for better hamstring engagement and safer mechanics.
Focus on pushing your hips back rather than bending at the waist to ensure the movement is a true hip hinge.

Common mistakes

Rounding the lower back under load: this shifts stress from the posterior chain to the spine and increases injury risk.
Bending the knees too much and turning the movement into a squat: this reduces hamstring and glute activation.
Descending too far beyond your hamstring flexibility: this forces compensatory rounding and compromises spinal position.

Sets and reps

For strength, perform 3 to 5 sets of 3 to 6 reps with heavier weight, while hypertrophy work typically uses 3 to 4 sets of 8 to 12 reps with moderate load.

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Frequently asked questions

What is the difference between a good morning and a Romanian deadlift?: The good morning places the barbell on your back rather than in your hands, which changes the leverage and increases demands on spinal erectors and upper back stability. Both are hip hinge movements targeting similar muscles, but the good morning requires more core and postural control due to the bar position.
How low should I go on the barbell good morning?: Descend until your torso is roughly parallel to the floor or until you reach the end of your available hamstring flexibility while maintaining a neutral spine. Going deeper than your flexibility allows will cause your lower back to round, which should be avoided.
Where should the barbell sit during a good morning?: The barbell can rest either on your upper traps in a high bar position or slightly lower on your rear delts in a low bar position, similar to squat variations. Choose the position that feels most stable and comfortable while allowing you to maintain proper posture throughout the movement.

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