Good Morning (Dumbbell)

A posterior chain exercise using a dumbbell held across the shoulders to strengthen the lower back, hamstrings, and glutes through hip hinge movement.

Instructions

1. Stand upright with feet shoulder-width apart, holding a dumbbell vertically at chest height with both hands, or hold the dumbbell across your upper back with your hands supporting it.
2. Maintain a slight bend in your knees and keep your core engaged throughout the movement.
3. Hinge at the hips by pushing your buttocks backward while keeping your back straight and chest up.
4. Lower your torso forward until it is nearly parallel to the floor or until you feel a stretch in your hamstrings.
5. Drive through your heels and use your hamstrings and glutes to return to the starting position, extending at the hips.
6. Repeat for the target number of repetitions.

Tips

• Maintain a neutral spine throughout the movement—do not round your lower back.
• The movement should be a hip hinge, not a squat—minimal knee bend is appropriate.
• Start with light weight to master the hip hinge pattern before adding load.
• Keep your shoulders back and chest up to maintain proper posture.
• This exercise requires significant hamstring and lower back flexibility.