Stiff Leg Barbell Good Morning
How to do the Stiff Leg Barbell Good Morning
- 1
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3
Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
- 4
Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
- 5
Begin to raise the bar as you exhale by elevating your torso back to the starting position.
- 6
Repeat for the recommended amount of repetitions.
How to program the Stiff Leg Barbell Good Morning
Sets and reps
As a compound movement, the Stiff Leg Barbell Good Morning responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Stiff Leg Barbell Good Morning is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Stiff Leg Barbell Good Morning work?
The Stiff Leg Barbell Good Morning primarily targets the Lower Back. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Stiff Leg Barbell Good Morning?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Stiff Leg Barbell Good Morning should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
