Hinge · Compound
Good Morning
Targets Hamstrings, Erectors with an optimal working range of 6–12 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Good Morning:
- 1 Soft knee bend throughout
- 2 Hinge hips backwards
- 3 Maintain neutral lumbar spine
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Squatting instead of hinging
- ✕ Rounding lower back
Programs Featuring Good Morning (4)
Westside Conjugate (12-Week)
A 12-week conjugate example with four weekly sessions, rotating heavy lifts and speed work. Review the preset exercises and assistance loads.
Coan-Phillipi 10-Week Deadlift Cycle
Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.
Sheiko #30 (4-Week Accumulation Cycle)
Boris Sheiko’s 4-week high-volume accumulation cycle following #29, featuring double-wave Squat and Bench Press sessions at 75%–85% 1RM to build technical mastery and work capacity.
Sheiko #32 (4-Week Competition Peaking Cycle)
Boris Sheiko’s 4-week competition peaking and taper block designed to follow #29 and #30, shed accumulated fatigue, and peak Squat, Bench Press, and Deadlift for a meet or 1RM test day.