If you're looking for an exercise that can help you build strong glutes and hamstrings, then you might want to consider seated good mornings. This exercise is a variation of the traditional good morning exercise, which is typically done with a barbell across your shoulders. However, the seated good morning is done while sitting on a bench, which can make it a more accessible exercise for people who have trouble with balance or who are new to weightlifting.
What Muscles Do Seated Good Mornings Work?
Seated good mornings primarily target your glutes and your hamstrings. Your glutes are the muscles in your buttocks, while your hamstrings are the muscles in the back of your thighs. These muscles work together to extend your hips, which is what you're doing when you perform a seated good morning.
In addition to your glutes and hamstrings, seated good mornings can also work your lower back and your core muscles. Your lower back muscles are important for maintaining good posture and preventing back pain, while your core muscles help to stabilize your spine during the exercise.
How to Do Seated Good Mornings
To do seated good mornings, you'll need a bench or chair that's sturdy enough to support your weight. Here's how to perform the exercise:
- Sit on the bench with your feet flat on the ground and your knees bent.
- Place your hands behind your head and engage your core muscles.
- Slowly lean forward from your hips, keeping your back straight and your chest lifted.
- Stop when you feel a stretch in your hamstrings, then slowly return to the starting position.
- Repeat for several repetitions, then rest and repeat for additional sets.
It's important to use proper form when doing seated good mornings to avoid injury. Keep your back straight throughout the exercise, and avoid rounding your shoulders or hunching forward. If you feel any pain or discomfort, stop the exercise and consult with a fitness professional.
Benefits of Seated Good Mornings
There are several benefits to incorporating seated good mornings into your workout routine:
- Improved glute and hamstring strength
- Increased lower back and core stability
- Better posture and alignment
- Reduced risk of injury during other exercises
- More variety in your workout routine
Seated good mornings can be a challenging exercise, but with practice, you can build up your strength and improve your form. Adding this exercise to your routine can help you achieve a well-rounded, balanced physique.
Variations of Seated Good Mornings
If you want to mix up your workout routine, there are several variations of seated good mornings that you can try:
- Single-leg seated good mornings
- Seated good mornings with a resistance band
- Seated good mornings with a dumbbell or kettlebell
- Seated good mornings with a medicine ball
These variations can help to target different muscles in your glutes and hamstrings, and can add some variety to your workout routine.
Conclusion
Seated good mornings are an effective exercise for building strength in your glutes, hamstrings, lower back, and core. By using proper form and gradually increasing the weight and intensity of the exercise, you can achieve a well-rounded, balanced physique. Try incorporating seated good mornings into your workout routine, and see how they can help you achieve your fitness goals.