Seated Goodmorning Progressions

Progressions

1. 01

   Steep-Incline Seated Goodmorning

   • Place a barbell on your back

   • Start sitting on a gym bench, facing the incline

   • Set the incline to 45° or higher

   • Place the feet in front of you with the thighs 45° angled outward

   • Keep the feet slightly in front of the knees, never behind the knee

   • Brace the core, keep the chest up, then start lowering

   • Lead with the abs until the abs or ribs are touching the bench

   • Pause for a second, then come back up

   • Strictly avoid the back rounding or knees caving in as you lower

2. 02

   Incline Seated Goodmorning

   • Place a barbell on your back

   • Start sitting on a gym bench, right in front of the inclination

   • Set the incline to 15-45°

   • Place the feet in front of you with the thighs 45° angled outward

   • Keep the feet slightly in front of the knees, never behind the knee

   • Brace the core, keep the chest up, then start lowering

   • Lead with the abs until the abs or ribs are touching the bench

   • Pause for a second, then come back up

   • Strictly avoid the back rounding or knees caving in as you lower

3. 03

   Full Seated Goodmorning

   • Place a barbell on your back

   • Start sitting on a gym bench

   • Place the feet in front of you with the thighs 45° angled outward

   • Keep the feet slightly in front of the knees, never behind the knee

   • Brace the core, keep the chest up, then start lowering

   • Lead with the abs until the abs or ribs are touching the bench or you can’t go deeper

   • Pause for a second in the stretch, then come back up

   • Strictly avoid the back rounding or knees caving in as you lower

4. 04

   Straight-Leg Seated Goodmorning

   • Place a barbell on your back

   • Start sitting on a gym bench

   • Place the feet in front of you with the thighs 45° angled outward

   • Keep the the knees fully extended, toes pointing forward

   • Brace the core, keep the chest up, then start lowering

   • Lead with the abs until the abs or ribs are touching the bench or you can’t go deeper

   • Pause for a second, then come back up

   • Strictly avoid the back rounding or knees caving in as you lower

Common mistakes

• Rounding the lower back
• Feet too close together or behind the knees
• Not engaging the upper back before descending
• Not lowering far enough to contact the bench
• Using momentum to come back up