The good morning is a great exercise for strengthening your hamstrings, glutes, and lower back. It’s also a compound exercise, which means it works multiple muscle groups at the same time. This good morning leg workout includes 5 variations to target all the major leg muscles.
Good Morning Leg Workout Routine
This workout can be done 2-3 times per week. Start with 3 sets of 10 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
Warm-up
- 5 minutes of easy cardio, like jumping jacks or jogging.
- 10-15 repetitions of each of the following exercises:
Bodyweight squat
Bodyweight lunge
Hamstring curl
Glute bridge
5 Exercises to Strengthen Your Legs and Glutes
- Barbell good morning: This is the classic good morning variation. To do it, you will need a barbell with a weight that is challenging but not too heavy. Stand with your feet hip-width apart and Keeping your back flat and your core engaged, bend forward at the hips. Lower the barbell down towards the floor until you reach a point where you feel a stretch in your hamstrings. Recover slowly to the starting position after that.3 sets of 10 repetitions.
- Dumbbell good morning: This variation is similar to the barbell good morning, but instead of using a barbell, you will use dumbbells. To do it, hold a dumbbell in each hand with your arms hanging down at your sides. Stand with your feet hip-width apart and Keeping your back flat and your core engaged, bend forward at the hips. Lower the dumbbells down towards the floor until you reach a point where you feel a stretch in your hamstrings. Recover slowly to the starting position after that. 3 sets of 10 repetitions.
- Banded good morning: This variation uses a resistance band to provide additional resistance. To do it, attach a resistance band to a high anchor point. Stand with your feet hip-width apart and grasp the ends of the band in each hand with your arms extended towards the ceiling. Keeping your back flat and your core engaged, bend forward at the hips. Lower your torso until the band is taut. Then, slowly raise back up to the starting position.3 sets of 10 repetitions.
- Single-leg good morning: This variation is a unilateral exercise, which means it works each leg individually. To do it, stand on one leg with the other leg extended in front of you. Keeping your back flat and your core engaged, bend forward at the hips. Lower your torso until your back leg touches the floor. Then, slowly raise back up to the starting position. Repeat on the other side.3 sets of 10 repetitions.
- Weighted lunge to good morning: This variation combines a lunge with a good morning. Stand with your feet hip-width apart to perform it. Lunge forward while stepping forward with one leg. As you lower your body, bend forward at the hips and lower the weight down towards the floor. Then, slowly raise back up to the starting position. Repeat on the other side.3 sets of 10 repetitions.