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Seated Good morning

  • Flexibility, Stability & Strength
  • Intermediate
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Here we will demonstrate a seated good morning from a beginner level to an advanced level, which is great for strength and mobility in the hips and back.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. Here we will demonstrate a seated good morning from a beginner level to an advanced level, which is great for strength and mobility in the hips and back
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Sit on a bench with your feet either side and in a wide position.
  5. Your thighs should be close to horizontal with the knees bent
  6. Now hip hinge forwards, which is when you bend at the hip joint creating a lean forwards in your upper body with your back remaining straight throughout.
  7. Once you feel a limit to your depth, which is usually from hamstring and groin flexibility then return to the vertical position and then repeat.
  8. When you are ready add weights with dumbbells in your hands and progress over time.
  9. Once needed then you can load a barbell in a squat rack and load the bar in the back squat bar position with the bench running under the centre of the bar.
  10. To do this, set the bar in a squat rack to just under your shoulder height
  11. Get yourself under the bar and rest the bar onto the upper trapezius
  12. Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
  13. Walk the bar out and squat to the bench
  14. Once seated perform the exercise as previously and once completed squat back up and re-rack the bar
  15. Choose a resistance that is high for strengthening and is low for endurance.
  16. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  17. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  18. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  19. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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