Good Morning
Good Morning works for muscle groups along the backside of your body, including your hamstrings, gluteus maximus, erector spinae, and lower back muscles. Good morning exercises can increase your leg and back strength when done properly.
INTERMEDIATE
Back Raise to Sit Back
A posterior-chain exercise combining a controlled trunk lift with a seated hip-back motion to strengthen the lower back, glutes, and core while promoting spinal stability and smooth hip hinging.
Demonstration Video
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Target Muscles
Instructions
- Lie on a mat on your stomach and stretch your legs behind you. Place your elbows on the floor and slide your shoulders down.
- Raise your upper back by pressing your hips into the mat. Keep your head and neck neutral. Press and hold for 30 seconds.
- Lower to the starting position.
Tips
- Practice with proper form as form is everything—bad form makes it less effective with lack of progress and also can lead to injury.
Alternative Exercises
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Superman From Floor
Superman From floor is an effective exercise that targets your lower back muscles, glutes, hamstrings, and abs. It also strengthens and improves the stabilization of your lumbar and hip extensors.
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