Seated Good Mornings

The Seated Good Morning is an effective lower back and hamstring exercise that strengthens the posterior chain. By sitting on a bench with a barbell across your upper back, you isolate the muscles of the lower back, glutes, and hamstrings. The movement helps improve flexibility and strength in the hamstrings and lower back, making it an excellent choice for anyone looking to build strength and improve posture.

Step-by-Step Instructions:

1. Set Up the Bench: Sit on a bench with your feet flat on the floor. Place a barbell across your upper back (not your neck) with a comfortable grip.
2. Choose the Right Weight: Select a weight that you can manage with proper form. Start light to avoid overloading your lower back.
3. Brace Your Core: Engage your core muscles and keep your chest up, maintaining a neutral spine throughout the movement.
4. Begin the Movement: Hinge forward from your hips, lowering your torso towards the floor while keeping your back straight.
5. Return to Starting Position: Reverse the movement, pushing through your glutes and hamstrings to return to the starting position.
6. Complete the Reps: Perform the movement for your desired number of reps, ensuring you maintain control and proper form throughout.

The Seated Good Morning primarily targets the hamstrings, glutes, and lower back (erector spinae). Secondary muscles involved include the core and hip flexors, which help stabilize the movement throughout the exercise.