Wide Good Morning

Muscle Groups Involved

Erectors - Primary
Adductors - Primary
Glutes - Primary
Abs/Core - Primary

Highlights

Place the bar on the top of your traps like a Back Squat.
Feet should be wider than your shoulders.
Bend forwards at the hips.
Let the bar roll back on the way down, and forwards on the way back up.
Keep a neutral spine position during the entire movement.

Description

The Wide Good Morning is a challenging variation of the highly effective strength training exercise popular in the powerlifting and contact sports world that targets the posterior chain, including the lower back, glutes, and hamstrings. This variation uses less glutes and emphasizes the adductors or groin muscles more. To perform the Wide Good Morning start in a standing position, feet wider than shoulder width apart. Place a barbell across your back as you would for a Back Squat. Place your hands wide enough so that you can comfortably control the bar. Start the movement by bracing your core and sitting back by pushing your hips backwards while maintaining a neutral spine position. Your knees should be slightly bent throughout the movement. Continue to flex at the hips with a neutral spine, braced core position until your torso is nearly parallel to the floor. Stop before you lose engagement with your back muscles. Pause briefly in the bottom position before reversing your direction. Stand back up with the weight by pushing your hips forwards with a braced core. Start with a light weight to master the form before gradually increasing the resistance.

Common Mistakes

Do not arch your back or let your abs get relaxed. Do not bend your knees e

Do not arch your back or let your abs get relaxed. Do not bend your knees excessively, turning this into a half squat. Do not go too low so that you round your back. Be sure to engage your hamstrings and glutes and push your hips through as you stand back up with the weight.

Pro Tips

Picture that your upper back has a triangle where it makes contact with the

Picture that your upper back has a triangle where it makes contact with the bar. Imagine pushing that triangle up into the ceiling to get the best muscle activation without excessively arching your back. Also be sure to roll the bar back and down your shoulders by about an inch as you flex forward in order to keep the bar from rolling onto the back of your neck which could cause injury. Roll the bar forwards, back to its original position as you stand back up.

Purpose

The Wide Good Morning places the emphasis on your adductors or groin muscle

The Wide Good Morning places the emphasis on your adductors or groin muscles and reduces the emphasis on the glutes. It can also help strengthen the spinal erectors from your neck to your hips while stretching and strengthening your hamstrings.

Form

Be sure that your weight stays centered over the middle of your fee as your

Be sure that your weight stays centered over the middle of your fee as your hinge backwards. Ideally, the bar path should be straight up and down as you move through the exercise. Feet should be wider than shoulder width with your toes pointing forwards or 5-10 degrees out.