Good morning: how to do it
Main muscles: Hamstrings, Erector spinae (lower back), Gluteus maximus. Helpers: Semitendinosus. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Barbell
Reps
6–10
Rest
150 s
Muscle group
Legs
How to do it
- A light bar on the traps, knees slightly bent and held there.
- Push the hips back and hinge forward with a flat back until the hamstrings stretch.
- Come back by driving the hips forward, do not snap the lower back straight.
Common mistakes
Too much weight, rounded back, squatting instead of hinging.
Muscles worked
primary·secondary
- Primary
- Hamstrings, Erector spinae (lower back), Gluteus maximus
- Secondary
- Semitendinosus
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Deadlift
Barbell · Erector spinae (lower back), Gluteus maximus, Hamstrings, Semitendinosus
Romanian deadlift
Barbell · Hamstrings, Semitendinosus, Gluteus maximus
Sumo deadlift
Barbell · Gluteus maximus, Rectus femoris, Hip adductors (inner thigh), Erector spinae (lower back)
Back extension
Bench · Erector spinae (lower back)
Back squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Hip thrust
Barbell · Gluteus maximus, Gluteus medius
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500