How to do the Bodyweight Good Morning
Step by step
- Stand with feet hip-width, hands resting lightly on your head, knees soft.
- Push your hips straight back and hinge your torso forward with a flat back.
- Feel the stretch build in your hamstrings as you lower.
- Drive your hips forward to stand tall, keeping the back flat throughout.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
This is a hip hinge, not a squat - push the hips back and keep a flat back rather than bending straight down.
Coaching cue
Stop lowering the moment you feel the hamstrings stretch, before your back starts to round.
Stay safe
Rounding the low back under a hinge is how backs get strained; stand up if you cannot hold it flat.
Muscles worked
- Primary: Hamstrings, Glutes
- Secondary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.