Bodyweight Good Morning

Also known as: good morning without weight, air good morning, hip hinge drill

Bodyweight Good Morning is a compound exercise for the hamstrings. Main target: biceps femoris and semitendinosus & semimembranosus. Also works: gluteus maximus and lower back. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris Semitendinosus & semimembranosus

Secondary

Gluteus maximus Lower back

How to do it

Stand with your feet hip-width apart, hands behind your head or crossed on your chest, knees slightly bent.
Push your hips back and hinge forward with a flat back until you feel a stretch in the hamstrings.
Squeeze your glutes and drive the hips forward to stand back up.
Keep the spine neutral throughout — the movement comes from the hips.