Good Morning Squat
- Target muscle
- Hamstrings
- Synergist muscles
- Adductor Magnus, Gluteus Maximus
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The good morning squat is a body-weight hybrid that pairs a good-morning hip hinge with a squat to train the hamstrings through both a stretch and a deep knee bend. It primarily targets the hamstrings, with the adductor magnus and gluteus maximus assisting to extend the hips. Performed with no equipment, it's a useful warm-up or low-load conditioning drill for the posterior chain.
How to do the Good Morning Squat
- 1Stand tall with your feet shoulder-width apart, toes pointing slightly out, and place your hands behind your head or crossed over your chest.
- 2Brace your core and pull your shoulder blades back to set a tall, neutral spine.
- 3Hinge at your hips, pushing them back and letting your torso tip forward until you feel a stretch in your hamstrings, keeping a slight bend in your knees.
- 4From the hinged position, bend your knees and sink into a squat, bringing your torso upright as your hips drop toward parallel.
- 5Keep your heels flat and your knees tracking over your toes at the bottom of the squat.
- 6Drive through your whole foot to stand up out of the squat back into the hinged position.
- 7Extend your hips to return to a tall standing position, squeezing your glutes at the top.
- 8Repeat for the desired number of reps, keeping the hinge and squat smooth and controlled.
Form tips
- Lead the hinge with your hips, not your knees — push your hips back as if reaching for a wall behind you.
- Keep your spine neutral throughout; move at the hips and knees rather than rounding your lower back.
- Control the tempo on both phases so the hamstrings stay under tension instead of using momentum.
- Keep your weight balanced over your mid-foot and heels so you stay stable through the transition.
- Inhale and brace before you hinge, then exhale as you stand back to the top.
Common mistakes
- Rounding the lower back during the hinge, which shifts load off the hamstrings and onto the spine and raises injury risk.
- Bending the knees too early so the movement becomes a plain squat, removing the hamstring stretch that makes this drill useful.
- Letting the knees cave inward at the bottom of the squat, which stresses the knees and wastes glute and adductor tension.
- Rushing through reps with momentum, which reduces control and the time the hamstrings spend under tension.
- Coming up onto the toes as the hips drop, which kills stability and pulls your weight forward.
Frequently asked questions
What muscles does the good morning squat work?
It primarily works the hamstrings, with the adductor magnus and gluteus maximus assisting as your hips extend out of the hinge and squat.
Is the good morning squat good for beginners?
Yes. Because it uses only body weight, it's a low-risk way to learn the hip hinge and groove the squat pattern, as long as you keep a neutral spine throughout.
How many sets and reps should I do?
As a warm-up or conditioning drill, 2–3 sets of 10–15 controlled reps works well. Focus on smooth, full-range movement rather than speed.
How is the good morning squat different from a regular squat?
A regular squat is one knee-dominant movement. The good morning squat adds a good-morning hip hinge before the squat, so it loads the hamstrings through a stretch as well as the squat itself.
Where should I feel the good morning squat?
You should feel a stretch and tension in your hamstrings during the hinge, with your glutes and inner thighs working as you extend your hips and stand up.
