Back
The main area this variation is designed to train.
Exercise guide
Stiff Leg Barbell Good Morning
Learn how to do the Stiff Leg Barbell Good Morning 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.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Glutes, Legs.
Strength
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 Stiff Leg Barbell Good Morning
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
- Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
- Begin to raise the bar as you exhale by elevating your torso back to the starting position.
- Repeat for the recommended amount of repetitions.
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
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseBent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner strength that mainly trains your back using barbell.
View exerciseFAQ
Common questions about Stiff Leg Barbell Good Morning.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Stiff Leg Barbell Good Morning work?
Stiff Leg Barbell Good Morning mainly works the back. It can also involve glutes, legs depending on your setup and range of motion.
Is Stiff Leg Barbell Good Morning beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Stiff Leg Barbell Good Morning?
You will usually need Barbell for this variation.
How should I progress Stiff Leg Barbell Good Morning?
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.
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