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Seated Good Morning

A seated variation of the good morning that removes leg involvement, isolating the lower back and hip hinge.

Setup

Sit on a bench, feet planted, knees bent at 90°. Hands behind your head or holding a light bar across your shoulders.

Movement

Hinge forward from your hips. Keep your back flat, lowering your torso toward your thighs. Lower until you feel a stretch in your lower back. Stop before your back starts to round excessively.

Return

Return to an upright seated position. Use your lower back and hips to reverse the hinge, avoiding excessive momentum.

Common Mistake to Avoid

Rounding the back during the hinge. Same caution as the standing good morning — maintain a flat back throughout.

Equipment Barbell (light) or bodyweight, bench
Primary Muscles Lower back
Secondary Muscles Glutes

Why it matters

Performing the good morning's hinge pattern while seated removes the legs from the equation almost entirely, isolating the lower back's role in the movement. It's a useful variation for specifically targeting lower-back endurance without the balance demands of the standing version.

How to do it

  1. Sit on a bench, feet planted, knees bent at 90°. Hands behind your head or holding a light bar across your shoulders.
  2. Hinge forward from your hips. Keep your back flat, lowering your torso toward your thighs.
  3. Lower until you feel a stretch in your lower back. Stop before your back starts to round excessively.
  4. Return to an upright seated position. Use your lower back and hips to reverse the hinge, avoiding excessive momentum.

Common mistakes

  • Rounding the back during the hinge. Same caution as the standing good morning — maintain a flat back throughout.
  • Using too much weight, even though the seated position feels more stable. The seated position doesn't eliminate the need for caution with load.
  • Hinging too far forward too quickly. Build range of motion gradually as lower-back flexibility and strength improve.
  • Using momentum to bounce back up. A controlled, deliberate return is safer and more effective than using momentum.

Sets & reps by level

Beginner

3 sets of 12–15 reps with bodyweight or very light added resistance.

Intermediate

3–4 sets of 10–12 reps with a light bar across the shoulders.

Advanced

4 sets of 10–12 reps with moderate added weight, strict form throughout.

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