Back
The main area this variation is designed to train.
Exercise guide
Seated Good Mornings
Learn how to do the Seated Good Mornings exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Glutes.
Powerlifting
Movement pattern: hinge. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Seated Good Mornings
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
- Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
- Pause just above the pins and reverse the motion until your torso it upright.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Deadlift
Barbell Deadlift is a intermediate strength that mainly trains your back using barbell.
View exerciseDeficit Deadlift
Deficit Deadlift is a intermediate powerlifting that mainly trains your back using barbell.
View exerciseRack Pull with Bands
Rack Pull with Bands is a intermediate powerlifting that mainly trains your back using barbell.
View exerciseRack Pulls
Rack Pulls is a intermediate powerlifting that mainly trains your back using barbell.
View exerciseFAQ
Common questions about Seated Good Mornings.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Seated Good Mornings work?
Seated Good Mornings mainly works the back. It can also involve glutes depending on your setup and range of motion.
Is Seated Good Mornings beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Seated Good Mornings?
You will usually need Barbell for this variation.
How should I progress Seated Good Mornings?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
Download on the App Store