Are you looking for a new exercise to add to your routine that targets your hamstrings glutes and lower back Seated good mornings might be just what you need In this article we ll explore what seated good mornings are how to perform them correctly and what muscles they work Let s dive in .
Are you looking for a new exercise to add to your routine that targets your hamstrings, glutes, and lower back? Seated good mornings might be just what you need! In this article, we'll explore what seated good mornings are, how to perform them correctly, and what muscles they work. Let's dive in!
Table of Contents
- Description
- How To Perform Seated Good Mornings
- Step-By-Step Guide
- Tips for Performing Seated Good Mornings
- Solutions to Common Problems
- Frequently Asked Questions
- Pros and Cons of Seated Good Mornings
Description
Seated good mornings are a variation of the traditional good morning exercise. Instead of standing with a barbell on your back, you sit on a bench with a barbell across your shoulders. From there, you hinge forward at the hips and lower your torso until it's parallel to the floor, then return to the starting position.
This exercise is great for targeting the hamstrings, glutes, and lower back muscles. It's also a good option for those who may have trouble with balance or stability during the standing version of the exercise.
How To Perform Seated Good Mornings
Before you begin, make sure you have a bench, barbell, and weights. Start with a light weight until you feel comfortable with the movement.
Step-By-Step Guide
- Place the bench in front of a squat rack, with the barbell on the rack.
- Sit on the bench and position the barbell across your shoulders.
- Position your feet so they're flat on the ground and shoulder-width apart.
- Hinge forward at the hips, keeping your back straight and your core engaged.
- Lower your torso until it's parallel to the ground.
- Pause for a moment, then slowly raise your torso back to the starting position.
- Repeat for the desired number of reps.
Tips for Performing Seated Good Mornings
- Keep your back straight and your core engaged throughout the movement.
- Don't round your back or let your shoulders collapse forward.
- Use a light weight to start and gradually increase as you become more comfortable with the movement.
- Focus on feeling the stretch in your hamstrings and glutes as you lower your torso.
- If you have trouble balancing the barbell on your shoulders, use a pad or towel to cushion the bar.
Solutions to Common Problems
If you experience any pain or discomfort during seated good mornings, stop immediately and consult a trainer or medical professional. Here are some common problems and solutions:
- Problem: Lower back pain
- Solution: Reduce the weight or stop the exercise altogether. Lower back pain may indicate poor form or weakness in the lower back muscles.
- Problem: Shoulder pain
- Solution: Make sure the barbell is positioned correctly on your shoulders and use a pad or towel to cushion the bar.
- Problem: Difficulty balancing the barbell
- Solution: Use a lighter weight or a pad/towel to cushion the bar. You can also try using dumbbells instead of a barbell.
Frequently Asked Questions
- Q: Can seated good mornings help me build muscle?
- A: Yes! Seated good mornings are a great exercise for building strength and muscle in the hamstrings, glutes, and lower back.
- Q: How often should I do seated good mornings?
- A: It's recommended to do this exercise 1-2 times per week, with at least one day of rest in between.
- Q: Can I do seated good mornings if I have lower back pain?
- A: It depends on the severity of your lower back pain. It's best to consult a medical professional before attempting this exercise.
Pros and Cons of Seated Good Mornings
Like any exercise, seated good mornings have their pros and cons. Here are a few to consider:
Pros:
- Targets the hamstrings, glutes, and lower back muscles.
- Good option for those who may have trouble with balance or stability during the standing version of the exercise.
- Can help improve posture and lower back strength.
Cons:
- May not be suitable for those with lower back pain or injuries.
- Requires a bench, barbell, and weights.
- May take some time to get used to the movement and find the right weight.
Overall, seated good mornings are a great exercise for targeting the hamstrings, glutes, and lower back muscles. With proper form and technique, this exercise can help improve strength, posture, and overall fitness. Give it a try and see how it works for you!
