HOW TO DO THE GOOD MORNING EXERCISE: Build Your Glutes, Hamstrings And Squat With Perfect Technique

In this video we're looking at proper technique on the good morning exercise to maximize muscular development of the glutes, hamstrings and back while avoiding injury.
Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. Each episode takes ~30-40 hours to write, produce and edit. If you're learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 - $39.99)
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Watch more Technique Tuesday videos:
• Technique Tuesday
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SOURCES:
aasgaardco.com...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault....
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsou...
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

Technique Tuesday is back!!! I've covered 21 exercises so far and have another 9 or so to go! Check out all the movements covered so far on the Technique Tuesday playlist here: kzbin.info/www/bejne/rJSlmpptaNSdpqc

[@mgln94562]

Jeff Nippard good lookin out bro! Just what i needed to start my morning, its gunna be.... a good morning

[@_themanthemyththemullet_3051]

I always imagine pushing in a drawer with my glutes when I’m doing good mornings

[@hossamsaffieddine3316]

Oh no Jeff don't even think about it... We want tech Tuesday every Tuesday babyyyy

[@VenkyShettyrockss]

Hey! Is doing this in the smith machine better or worse ?

[@ytuhermana69]

I 've missed them! I can see that you are more into the details on this episode. Thanks you for your knowledge.

[@TheSpecterRanger]

Last time I did these, the guy on the platform next to me gave me “advice” on how to squat properly. I was like ok bro thx 👌🏼😂

[@NattieD911]

Wow lol

[@immersiveparadox]

Yeah people do mistake good mornings with an incorrect form of squat.

[@TheSpecterRanger]

@Mickey Merzon True! I didn't give him grief--but I thought it was amusing.

[@corneliusrahming764]

🤣🤣🤣

[@andrewmasc3174]

Lol

[@weston1211]

Don’t forget to say “Good morning” at the end of every rep!

[@JeffO-]

I prefer to say, "Nice to meet you."

[@JeffO-]

I prefer to say, "Nice to meet you." Especially if doing them in front of a mirror.

[@trillionairebyinflation8527]

Guten morgen

[@BrunetteGiant]

Why did this make me laugh out loud

[@GoldenLamentation]

Will do

[@PictureFit]

Good to see this come back!

[@bholanathhembram7366]

Looking at the zero replies I thought this wasn't the real pic fit.

[@SumDumProductions]

Hey 👋

[@peetahtee3826]

When are you coming back tho

[@Sam-pg8cs]

Nobody: Jeff Nippard: How to perform the fantastic good morning exercise with perfect technique. *(19 Studies)* *Science Explained* *Science Applied Series* *Technique Tuesday* _Fundamentals Series_ *Myth Bust Monday*

[@JeffNippard]

Water lol’d

[@youssefmikhael3044]

Just Imagine doing this in a crowded gym filled with "everyday biceps day" bros

[@user-hx1nr9ru1p]

@Diego Benzo They won't be laughing in 40 years when they have slipped discs and hernias from not strengthening spinal erectors

[@adlibconstitution1609]

i do these once a week and people look at me lol

[@adamek9750]

most bros dont do legs apart from the leg extension machine

[@stephenziembroski8927]

lol fuck their opinion

[@andrewd6956]

@@adlibconstitution1609 faulty invisibility cloak?

[@Firmly_grasp_it]

Jeff’s back with KZbin’s greatest series!!

[@themclord6443]

I saw you in athlean-x and I can see your progress in your display picture! Any advice for a beginner? It’s been 6 weeks since I started snd my triceps started getting more vidible, but my lower body hurts like hell because I have weak glutes medius.

[@RemcoBravenboer]

TheMCLord64 Fullbody program. StrongLifts, Starting Strength or ICF

[@juliooporta4252]

Probably the best explanation of a Good Morning I've ever seen.

[@DevramAbyss]

This is perfect, thank you so much! I recently started doing these but haven't been happy with the technique. There's a bunch of great tips in here that I know will help.

[@cloverbutter9571]

This is unbelievable. Thank you for the specificity with this amazing dedication to perfect form....which I am obsessed with. Well done, as always!!

[@LiftingDad]

It's good to see you cover an exercise that is as unappreciated as the good morning. Fantastic exercise and can really help as an assistance exercise for the squat and deadlift.

[@frederickschulze8014]

2:27 This requires having rear delts in the first place

[@NattieD911]

Exactly lol

[@honglac6839]

Jeff Nippard: this week we're gonna be looking at how to perform the fantastic Good morning exerci.... Jeff Cavaliere: Nani?

[@adlibconstitution1609]

Jeff cavaliere actually like the good mornings if done correctly. Look at his "How to Get a “MONSTER” Squat! (3 BEST MOVES)". It included the good morning

[@sayehs2188]

he doesn't like it for himself (not against the exercise -untill now- unlike lateral sh raise with internal rotation) cause he doesn't have enough flexibility in hamstring so it puts high load on his back. he has flat feet and bad knees and leg problems.that's what I've heard from him

[@TheBoostHeroMan]

@@adlibconstitution1609 WHATISUPGUYSJEFFCAVALIEREATHLEANXDOTCOM!!!!!!!!!!!!!!!!!!!!!!!

[@elcaminodelexceso1545]

@@TheBoostHeroMan Ahahahajaajajjaja so true 🤣🤣🤣🤣

[@Storiaron]

@@TheBoostHeroMan TODAY WE ARE GOING TO TALK ABOUT 5 (artbitrary number) EXERCISE THAT YOU SHOULD BE DOING. Shows 3 exercises that everyone does and 2 that literally no one has ever done in the history of the universe

[@317cferreira]

This was a perfect explanation. I'll be switching out my RDL for good mornings in a couple weeks. Thanks, Jeff!

[@FxSvz]

Made some gains with it already?

[@theangryarabian1256]

Any gains three years later?

[@Paul.......]

Gains bro? Gains? Did you gain? Bro?

[@alohamichaels-mike5345]

For best gains perform the good morning at night time to confuse the muscles (yuck yuck yuck I could have a better comedy special than Amy Schumer).

[@philipph.3876]

I think anyone can have a better comedy special than Amy Schumer

[@stephenziembroski8927]

gold

[@alohamichaels-mike5345]

@@philipph.3876 why would you say that? According to Schumer you are obviously a white male, sexist, racist, homophobic, fat-shaming, right wing troll.

[@DubRighteous]

The only thing she'd be useful for is bacon

[@TivonSanders]

That's actually good advice. I work out at night a little before bedtime, and I have made very good gains. I'd say, 8-10 lbs in 2-3 months, and that's under my calorie recommendations.

[@sureshbabu-zf8ew]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

[@IanChumba]

have been watching this channel for almost a year I ended creating a KZbin channel this channel makes me want to trying harder and keep going on thanks jeff

[@nyssatang1173]

Keep up with the good work, I know Jeff is inspirational at some point

[@Blackandgifted]

I’m glad he actually did a video on this because I’ve never tried it simply because I was unsure of the benefit or seen anyone else doing the good morning in the gym

[@XxMVPxDawg]

It's definitely an old school exercise. I wouldn't judge the benefit of exercises based off what you see other people do. You know how many people do nonsense like the one arm sideways chest press and girls doing glute pushdowns on the assisted pullup machine?

[@leonardceres9061]

I have been doing these on and off for years. Great workout for lower back and glutes. Makes you feel very strong when you progress with this lift. I am up to 225 and think I could go even heavier with a little more work. I am 5’11 215lbs my squat was always a problem lift for me. I think maybe it’s part mental part physical. I can leg press a good amount but always faltered on my squats. This exercise has helped me so much to boost my squat strength and confidence. You don’t realize how much of a hood squat comes from your lower back strength and glute muscles and hamstrings. As a side note this has also helped my RDL by strengthening my core muscles and lower back so I can more easily control the weight once I pull it up.

[@kenna9836]

This was a perfect demonstration and explanation. Thank you so much. It’s the arrows for me and the side by side comparisons.

[@SilentAssassin313]

I’m actually happy u made this video...Bcuz I recently bought your Upper/Lower Program & haven’t done the Good Mornings due to lack of knowledge on executing the movement

[@BigLiftsITA]

I'm always amazed by the fact that jeff keeps his belly flat even when he sits

[@kellen1t]

Woo! Thank you Jeff, I find myself rewatching TT videos all the time before I lift certain movements. A TT every Tuesday would be wonderful to look forward to but I understand that would be a high demand. Either way, thank you for these, they’re much appreciated!

[@user-cz8dd4hg1i]

Zercher and safety bar good mornings are my go to. Much more comfortable with all the posterior chain benefits and no real risk of losing tightness in upper back and core, providing you do it right

[@CallMeMickeyG]

Unarguably the highest quality and most informative fitness content on KZbin

[@johnallenii9279]

You should check out AthleanX as well if you like this.

[@Dippa1991]

John Allen II Jeremy either as well

[@_very]

I'm not that strong, but honestly, doing heavy GMs at the gym feels pretty cool because most people couldn't do more than the bar with proper form.

[@chibik3r0]

Bro Jeff rocking the low cut back tank top

[@giovannyf99]

Good Morning form is key, otherwise it turns into good night

[@glamrgirl08]

the people doing these in the gym know what's up and they usually have amazing hamstrings and glutes

[@1bigimpact]

So I've been a KZbinr for about eight years obviously my channel is not as big as yours which I'm okay with LOL but I would just like to thoroughly thank you for great content in the realm of fitness and fitness science and learning for myself as a personal trainer you're definitely my go-to source I appreciate all of your hard work and dedication to the industry and also as a KZbin creator thank you for your contribution

[@werbnnerf]

I respect the dedication to your craft

[@carverscards]

Jeff Nippard is the man! I love me some Technique Tuesday!

[@Lampshadx]

Been so useful while recovering a quad tendon rupture

[@Lance_Thorpe_Esq.]

YOU ARE A SERIOUS TEACHER. THANK YOU

[@silviarahim90]

I second this!!🙌🙌🙌

[@LessAshamed]

I love this Technique Tuesday series so much. The slow motion footage plus the tight editing lines really help to walk you through all of the smaller points of these compound movements. If I could add ONE THING to my wish list from this series (or a series like it) to be covered in the same comprehensive way; it would be a 2 or even 3 part safety video. Even though you cover mistakes/risks of injuries in every video, I think the TT videos are WONDERFUL for new people scared of these bigger movements- and covering a thorough list of common injuries and how to avoid them would be a helpful way to ease those fears for lifting newbies. I ALWAYS click the videos with thumbnails along the lines of 'things I wish I knew when I started', and I think all of us can think of a painful initial mistake we've made we didn't realize was dangerous.

[@mortalterminus]

I actually feel nothing in my glutes/hamstrings when I do good mornings. Will try them again using your tips!

[@jjwp-ql5rv]

Contract your hams and glutes. You are reversing the motion with your back, not the back of your legs, that's incorrect.

[@SavvyFuhr]

Seriously love your style and your video editing. It’s seriously so spot on with everything. Super informative and inspirational.

[@leilanijohnson4465]

Thank you so much Jeff! Watching these videos before I go to the gym is giving me the confidence to try new exercises in my training program! These videos are the best :)

[@rachelt.7408]

Please keep doing the edits with the little lines and stuff at the things your talking through. This is so helpful for visual learners!

[@latoyagale8033]

I luv how detailed you explain movements....this feature makes ur vids better than all other fitness KZbinrs

[@iamjakes16]

You are the best of your kind on KZbin man

[@elmisterchups]

So much professionalism, so much quality in every aspect of this video!

[@joysaucem]

I get happy when i find that Jeff Nippard made a video on an exercise I want to incorporate :)

[@meggpearson6656]

Thank youuuuu for breaking down the Good Morning! Such an under-used movement. I honestly don't think I've ever seen anyone do it in my gym...but me! Thanks Jeff!

[@riangampe9811]

Hey this was SUPER HELPFUL for me today. I’ve been struggling with good mornings and keeping the bar in place -my lifts were so much easier and felt super secure today 👏🏻👏🏻👏🏻 Thanks so much 😂

[@Kucey09]

Who would ever dare dislike Jeff’s videos ? Always pure gold and really well done. Thanks for your effort Jeff!

[@lukeplattt]

I don’t comment often/if at all. But this was incredibly well filmed, annotated and explained. Jeff, cheers mate. Thank you for consistently keeping the bar high (no pun intended) with high quality videos both from a content and production standpoint. Cheers

[@OklahomaWildman94]

But don't let that distract you from the fact that Hector is gonna be running 3 Honda Civics with spoon engines. On top of that he just came into Harry's and ordered 3 t66 turbos with NOS and a Motec System Exhaust. Jus sayin

[@XxMVPxDawg]

you never listen to me

[@TheJimiman99]

Can't afford to lose again...

[@micaella247]

I purchased your glue hypertrophy book a couple of years ago and just came across your channel here on KZbin when I’m looking up how to do a proper good morning! Lol thank u for all the information you put out there!!

[@hossamsaffieddine3316]

Once again thank you for everything you do

[@shauryabisht4157]

Finally the best series is back

[@alkemyfitchef8870]

And here comes perfection teaching, demo and all. 👌

[@PatrickReynoldsfit]

I want a technique Tuesday on how to eat kiwis

[@sethlindgren1780]

You have to toss them into the air and catch them in your mouth, the ones that you can catch don't fit in your macros for the day. Also eat with the hairy skin for better beard growth. Science.

[@lutze5086]

_in_ *mouth*

[@gracefool]

Shoot them from a distance so they can't nail you with a taiaha.

[@lutze5086]

@@gracefool lmao yea just ask the maori, might get a moa eating technique while you're at it

[@Ryan-zj4kp]

Retract the scapula

[@wisemanj2934]

Did those today after 3x5 of squats. Did it for 4x12. First time doing those but I have been lifting consistently for over a year now so that movement felt natural for me. I used 25lbs plates each side, then went up to 55lbs on each sides, form was the same, felt good stretch on the hamstrings. Loved it. Upper body was parallel to floor.

[@dime4026]

how often will you be doing these per week?

[@wisemanj2934]

2 times.

[@96NCTV]

Great video Jeff on a excellent exercise! I would also like to add that the good morning is a great exercise to improve deadlift form due to the improved strength in lower back and hamstrings.

[@helenek.71]

Jeff you are seriously THE best dude on youtube! your content is always so amazing. I can’t even describe how thankful i am for someone like you sharing content 😊🥳

[@TheDoug460]

I've been following the upper/lower and was struggling a bit with the good morning, so thank you for this video!

[@bojarneving6847]

All Jeffs videos are indeed very good and instructive

[@geraldesterman9380]

Jokes aside, this was a great video. I didn't know the Good Morning was properly performed with a slight knee bend. I always did it straight leg and thought it was a lower back exercise, not a glute and Hamstring exercise. Live and learn with Jeff.

[@Intuitivelogicalintrovert]

It also works the lower back too

[@dazpresley472]

Thanks Jeff. These are the best technique vids around! Keep them coming please mate

[@kellylaje8880]

This is fantastic! I rarely see people employing good mornings, but the hamstring stretch and glute activation here are excellent. Might you have any tips on form utilizing dumbells for good mornings? As racks are not always available at the gym. Thanks for the great material, Jeff!💥

[@The3Lego3Freak]

If you have to use dumbbells then I'd suggest just doing Romanian deadlifts

[@susannemoseidbryhni9898]

try doing back extensions on roman chair ☺️ i can do 60kg for reps on them, and i think they have really great carryover to good mornings, bc first time i tried good mornings i did 70kg easily (except i felt like the bar slid up towards the neck)

[@ElderDragonHighlandr]

Long time subscriber, but I never comment. The explicit instruction on this video was outstanding. Thanks for the quality content.

[@leangainsuk6890]

very good video

[@kentseng5717]

Thanks for sharing so much Jeff! Plz do it every Tuesday!!! Love this program!

[@redhawkmillenium]

Great exercise. Worth mentioning that it's very viable to do the exercise with the safety bar if the low bar position is too uncomfortable for you.

[@SeikoMatsumoto]

Rarely saw such a well explained and clear video, congrats and thank you

[@oneofthesixbillion]

Wow, thanks for that! Your level of detail is amazing. I will be looking up what other videos you have. If I had this level of detail to my whole workout I'm sure I would have avoided several injuries.

[@iamryanlittle]

Technique Tuesday is back?! Let's go! :D

[@jcarolinabelle]

LOVE Technique Tuesday!!!!!!!!

[@AdamMc192]

Love this exercise, berto is the king of it.

[@stephenziembroski8927]

Pointing out that the bar is over the ankles on the squat helped me out a lot!!

[@cherylgallegos5576]

Tried these today. Game changer. Thanks Jeff

[@ArrozConPollllo]

Cheryl are you still doing them? How has it changed the game for you? I'm also a chick, thinking of switching from stiff legs to this...

[@kartiksingh8605]

Since Daenerys is no more ,i think there is no need to bent the knee

[@TyrDrum]

In the Jon voice: *she's meh queen*

[@meagank9592]

Firstly, this video is very informative; very well for a beginner like me. Secondly, I wish all you tube videos could be as good as this. Lastly, I'm so impressed, instant like, and subscribe.

[@spencerparker925]

are you going to finish the upper/lower series?

[@TheShackASnack]

Jeff Nippard A.K.A., Nipsey Muscle

[@MS-sk2yk]

The most thorough video ever! Thanks!

[@theshubhsrivastava]

Never stop doing technique tuesday series ❤️

[@skullkid112]

I like how bro Jeff has become the example of doing something wrong.

[@nevillemathew6521]

Hmm?

[@jjwp-ql5rv]

That's the whole point.

[@jmac6973]

top notch tutorial! I've seen many many how to videos and this is definitely the best out there.

[@davidrybkiewicz1318]

Jeff ever since a bro of mine told me about your channel I’ve been obsessed with ur vids

[@colerowedder3496]

I'm so glad you made this video so more people know what these are. I do these every leg day and about every time I do them I get someone who doesn't know what it is comes up to me and says it's dangerous lol

[@truckmountgirl]

I could watch Jeff do Good Mornings all day long....

[@nataliamunoz8625]

I have a finger injury and can’t do RDL for a while ! Cant wait to try this out!!!

[@hanaploe6068]

Perfect timing, it's glute day for me

[@PP-xj7vg]

Left one or right one?

[@nstolliver]

Perfect timing! THANKS Jeff!

[@robertvega8418]

You are a boss! No bull, you always seem to come with truth.

[@gabrielguilbault4370]

Excellent as always, thank you for sharing.

[@nyssatang1173]

Thumbs up before watching as always

[@Gregair13]

I like how he says bar.

[@FarleyLukkien]

Yesterday I was doing the Good morning as part of my new training schedule... Without weights, I coud feel my hamstrings right away. As soon as I put on some weights, same movement, I started feeling my lower back primarily and secondary, if not at all, my hamstrings.

[@4H54N]

good morning, good evening, and good night

[@kristinatsourdalakis6531]

Love your programs, love your tutorials and explanations. Great stuff!

[@theboygabe]

I have trouble with these I feel like I’m putting the pressure on my lower back and not so much on my hamstrings and glutes.

[@BuzzLiteBeer]

I've always felt that good mornings aren't worth the risk and spinal torque/compression. I don't see a good reason to do these over RDLs.

[@nbs90]

Worth the risk, are you kidding?

[@danm393]

It's not risky at all if you load it properly

[@fishsandwitch2299]

Z Z the thing that GM has over RDL is that it has better carry-over to squats because you have to place the bar on your spine. It really depends on what your focus is in terms of what lifts you want to improve.

[@BuzzLiteBeer]

@@danm393 Even loaded properly, the center of mass is still out in front, loading the erectors way more than you would think. For lower back development, I'd rather back extensions using a barbell loaded instead of doing it standing. I don't think the GM is worthless, but considering there are better alternatives, I can't see it ever being part of a program outside of maybe powerlifting.

[@BuzzLiteBeer]

@Anon Ymous Can you explain why? I know there is a lot of debate over this movement and that it gets a bad rap. I've had GMs in a powerlifting program years ago and they felt wrong when I performed them (I have great hip mobility so I had no issues with form). They did nothing for my glutes/hams and contributed to a few lower back strains.

[@nuriaferriol7723]

The graphics are sooo helpful. Thanks so much for the content - getting my PT soon and this is extremely helpful ;)

[@andrewlanegordon2996]

Doing amazing work Jeff! Such a reliable source for good lifting/nutrition science information. Keep it up

[@richyc.6465]

Im a simple man i see jeff upload TT i like

[@BadSnoopy_]

LOVED this video!! Really needed this Jeff! Thanks so much!!

[@deadsick95]

Wooo technique tuesday is back!