HamstringsBeginner
Bodyweight Good Morning
A good morning with hands behind the head and no added load. Teaches the hip hinge and gently trains the hamstrings and lower back; good as a warm-up or for beginners.
Primary muscles
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 30–45s
How to perform
Starting position
Stand with feet hip-width apart, fingers lightly behind your head, elbows wide.
Unlock the knees slightly.
Push the hips back and tip forward with a long, flat back.
Stop when you feel the hamstrings stretch or the back starts to round.
Squeeze the glutes to return to standing.
Breathing: Inhale down, exhale up.
Coaching tips
Long spine from head to tailbone
Weight in the heels
Slow and controlled
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.