Bodyweight Good Morning

How to perform the Bodyweight Good Morning

1. Stand with the feet hip-width, hands lightly behind the head or crossed on the chest.
2. Soften the knees into a fixed, slightly bent angle that holds through the rep.
3. Push the hips back and hinge the torso forward while keeping a flat back.
4. Lower the chest toward parallel with the floor, feeling the hamstrings stretch under just bodyweight.
5. Stop when the back would otherwise round, then drive the hips forward to stand.
6. Use the light load to groove a clean hinge pattern with a controlled tempo.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Rounding the back even without load, ingraining a poor hinge pattern.
• •Bending the knees to lower further instead of hinging from the hips.
• •Rushing the reps rather than using the light load to practice control.
• •Hyperextending the lower back at the top instead of finishing tall and neutral.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.