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Exercise Description

Main Target Muscles

Glutes

Secondary Target Muscles

Abs, Hamstrings, Upper Back, Lower Back

Workout Type

Strength

Gym Gear

Barbell

Fitness Level

Intermediate

Compound/Isolated 

Compound

Power Move 

Hinge

Target Muscle: Glutes

This exercise is a variation of hip-hinge which targets your glutes primarily. Some people use this exercise to build strength in their backs but in order to utilize its maximum benefits, it’s better to perform it to focus on glutes.

The exercise improves functional strength, recedes the risk of a hamstring injury, improves hip mobility, and produces greater gains. If properly done, it can prove to be one of the most effective exercises for the posterior chain.

How to Do It

  1. Set the bar on the rack at the height of your shoulders and safeties to hip height. 
  2. Position the bar on your traps or slightly below. 
  3. Hinge back your hips and keep your spine neutral. 
  4. Now extend the hip back to get to the original position. Make sure to drive through the whole foot.  
  5. Repeat for the desired number of reps. 

Good Morning Tips

  1. Make sure to maintain a neutral spine, it has a huge role to play in your range of motion.
  2. Try holding the bar with a false grip i.e., a thumbless grip as it helps alleviate wrist issues.
  3. Experiment with your neck position to check which one suits you better. 
  4. Ensure to drive through your entire foot and not just on the heels. Just keep three points of contact with the ground: big toe, little toe, and heel. 

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