Stiff Leg Barbell Good Morning

Stiff Leg Barbell Good Morning is a beginner-level compound in the strength category that primarily works the lower back. It also recruits the glutes and hamstrings. It is performed with barbell.

How to do it

1. 1This 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. 2Hold 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. 3Step 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. 4Keeping 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. 5Begin to raise the bar as you exhale by elevating your torso back to the starting position.
6. 6Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.