Good mornings are a great exercise for building strength in your lower back glutes and hamstrings There are two variations of this exercise seated and standing In this article we will discuss the pros and cons of both exercises and help you decide which one is right for you .
Good mornings are a great exercise for building strength in your lower back, glutes, and hamstrings. There are two variations of this exercise: seated and standing. In this article, we will discuss the pros and cons of both exercises and help you decide which one is right for you.
What are Seated Good Mornings?
Seated good mornings are performed using a bench or chair. You sit on the bench with your feet flat on the floor and your knees bent. Place a barbell across your shoulders and hold it in place with your hands. Slowly lean forward, keeping your back straight, until your chest is parallel to the floor. Return to the starting position and repeat.
What are Standing Good Mornings?
Standing good mornings are performed while standing up. Place a barbell across your shoulders and hold it in place with your hands. Stand with your feet shoulder-width apart and your knees slightly bent. Slowly bend forward, keeping your back straight, until your chest is parallel to the floor. Return to the starting position and repeat.
How to Perform Seated Good Mornings
1. Sit on a bench or chair with your feet flat on the floor and your knees bent.
2. Place a barbell across your shoulders and hold it in place with your hands.
3. Slowly lean forward, keeping your back straight, until your chest is parallel to the floor.
4. Return to the starting position and repeat.
How to Perform Standing Good Mornings
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Place a barbell across your shoulders and hold it in place with your hands.
3. Slowly bend forward, keeping your back straight, until your chest is parallel to the floor.
4. Return to the starting position and repeat.
Tips for Seated and Standing Good Mornings
- Start with a light weight and gradually increase as you become more comfortable with the exercise.
- Keep your back straight throughout the exercise to avoid injury.
- Exhale as you lean forward and inhale as you return to the starting position.
- Do not round your back or let your knees buckle during the exercise.
Pros and Cons of Seated Good Mornings
Pros:
- Seated good mornings are easier to perform for beginners because they require less balance.
- They put less strain on your lower back.
- They can be performed with a wider range of motion.
Cons:
- Seated good mornings isolate your hamstrings more than your glutes.
- They do not engage your core muscles as much as standing good mornings.
Pros and Cons of Standing Good Mornings
Pros:
- Standing good mornings engage more muscles, including your core, glutes, and quads.
- They are a more functional exercise because they mimic movements used in daily activities.
- They can help improve your posture.
Cons:
- Standing good mornings are more difficult to perform because they require more balance.
- They put more strain on your lower back.
- They can be limited by your flexibility.
FAQs
Are good mornings a safe exercise?
Like any exercise, good mornings can be dangerous if performed improperly. It is important to keep your back straight and use a light weight until you become comfortable with the exercise.
Can good mornings help improve my posture?
Yes, standing good mornings can help improve your posture by strengthening your core and lower back muscles.
Can seated good mornings be performed without a bench or chair?
Yes, you can perform seated good mornings on the floor with your back against a wall and your legs bent at a 90-degree angle.
Conclusion
Both seated and standing good mornings are effective exercises for building strength in your lower back, glutes, and hamstrings. Seated good mornings are easier to perform and put less strain on your lower back, while standing good mornings engage more muscles and can help improve your posture. Choose the variation that best suits your fitness level and goals, and remember to always use proper form to avoid injury.
