Barbell Stiff Leg Good Morning
Barbell Stiff Leg Good Morning Exercise Description
The Barbell Stiff-Leg Good Morning is a loaded hip-hinge that strengthens the posterior chain. Primary movers are the hamstrings and gluteus maximus, with the spinal erectors resisting trunk flexion. The abdominal wall and obliques brace to maintain a neutral spine, while the upper back musculature creates a stable “shelf” for the bar. With knees softly bent (not locked), you hinge by pushing the hips back, keeping the shins nearly vertical and the bar positioned over the midfoot. The goal is controlled range of motion that preserves a neutral spine—typically descending until you feel hamstring tension or your torso nears parallel, then returning by driving the hips forward. Performed correctly, it teaches crisp hinge mechanics and trunk stiffness under load.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus
- Assisting Muscles: Adductor Magnus, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Iliocostalis, Longissimus, Transversus Abdominis, Trapezius - Middle Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Hamstring
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Stiff Leg Good Morning Exercise
‘- Set a bar in a rack near mid‑chest height. Step under so it rests across the upper traps/posterior delts—not on the neck. Hands just outside shoulders; squeeze shoulder blades slightly down and back.
– Unrack, step back, and stand tall with feet about hip‑width, toes slightly out. Center pressure over the midfoot.
– Soften the knees (avoid locking). Brace the torso 360° and set a neutral spine with ribs stacked over the pelvis.
– Initiate the hinge by pushing the hips straight back. Keep shins mostly vertical and the bar traveling with your torso over the midfoot.
– Maintain a neutral neck; gaze at the floor a few feet ahead—avoid looking up or tucking the chin.
– Descend until hamstrings feel tension and you can still hold a neutral spine; do not allow the low back to round.
– Reverse by driving the feet into the floor and extending the hips, finishing tall without hyperextending the lower back.
– Keep the motion smooth and controlled—no bouncing, shrugging, or jerking the bar.
– Walk forward to the rack and set the bar into the hooks before releasing your brace.
Barbell Stiff Leg Good Morning Tips
‘- Position the bar across your upper traps/posterior delts, not on your neck.
– Grip the bar just outside shoulder width and lightly pull the shoulder blades slightly down and back.
– Stand with feet about hip-width, toes slightly out, and keep pressure centered over the midfoot.
– Keep your knees softly bent and avoid locking them before and during the hinge.
– Brace your torso 360° and stack your ribs over your pelvis to set a neutral spine.
– Initiate the movement by pushing your hips straight back while keeping your shins mostly vertical.
– Let the bar travel with your torso so it stays over the midfoot throughout the hinge.
– Maintain a neutral neck by gazing at the floor a few feet in front of you; avoid looking up or tucking your chin.
– Descend only until you feel hamstring tension and can still maintain a neutral spine, without allowing your low back to round.
– Drive your feet into the floor and extend your hips to return, finishing tall without hyperextending your lower back.
– Keep each rep smooth and controlled, avoiding any bouncing, shrugging, or jerking of the bar.
– When finished, walk forward into the rack and set the bar securely in the hooks before releasing your brace.
Barbell Stiff Leg Good Morning Beginner Introduction
The Barbell Stiff-Leg Good Morning is a barbell hip-hinge movement that challenges the entire backside of the body. With the weight resting across the upper back and shoulders, the exercise targets the hamstrings and glutes while the lower back works to hold the torso steady. The abs and side abs tighten to support the spine, and the upper back muscles create a strong base for the bar, promoting solid posture under load.
During the motion, the lifter stands with a slight bend in the knees and sends the hips backward while the chest moves forward as one unit. The legs stay nearly stacked over the feet so the bar travels in line with the middle of the stance. The descent usually continues until a noticeable stretch is felt in the back of the thighs or the upper body approaches a near-horizontal position, then the hips and legs bring the body back upright. Emphasis stays on smooth, deliberate movement and a natural back position rather than chasing maximum depth.