Exercise guide
Seated Good Mornings
The Seated Good Morning is an advanced barbell hinge performed from a box or bench. The spinal erectors maintain torso position while the glutes and other posterior-chain muscles contribute to returning upright.
Training context
Before Adding Seated Good Mornings
Sitting limits lower-body contribution and can place substantial demand on the trunk and hips. The exercise requires an experienced barbell setup, correctly placed safeties, and conservative loading.
Forward range depends on hip mobility, torso position, and box height. Reaching parallel is not required and should not be forced.
Technique overview
Hinge forward without collapsing the torso
Sit securely beneath the bar with the feet planted and the rack safeties set just below the planned range. Brace, hinge forward from the hips, and stop before the back position changes. Drive the hips into the box and return the torso to upright under control.
Treat this as an overview and use a range, pace, and setup you can control.