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Seated Good Mornings (Strengthen Your Lower Back) Full Guide

Are you looking for a challenging exercise that can help you burn calories and improve your overall fitness level? Look no further than Seated Good Mornings! This full-body exercise is designed to target multiple muscle groups, including your glutes, hamstrings, core, and back, making it an excellent addition to any workout routine. Here at FitGAG, we’ve put together our expert guide to help you master Seated Good Mornings and achieve your fitness goals.

Exercise Information

The Seated Good Mornings is a resistance training exercise that targets the muscles in the lower back, hips, and hamstrings. This exercise involves using a resistance band to add resistance throughout the entire range of motion, increasing muscle activation in the targeted muscle groups. Let’s dive into some general information about this exercise:

Level

The Seated Good Mornings is a beginner-level exercise that is suitable for individuals of all fitness levels.

Equipment

To perform the Seated Good Mornings, you will need a resistance band.

Type of Exercise

The Seated Good Mornings is an isolation exercise that targets the muscles in the lower back, hips, and hamstrings, involving a single-joint movement that mainly focuses on one specific muscle group.

Seated Good Mornings: Working Muscles

The Seated Good Morning is an isolation exercise that primarily targets the muscles of the lower back and core. This exercise requires a person to sit with their legs in a bent position while bending forward from the hips. In this section, we will discuss the primary and secondary muscle groups that are involved during the Seated Good Morning exercise.

Primary Muscle Group: Lower Back

The primary muscle group targeted during the Seated Good Morning exercise is the lower back, including the erector spinae and spinal extensors. These muscles are responsible for bending forward from the hips, which is the primary motion of the Seated Good Morning exercise.

Secondary Muscle Group: Core

In addition to the primary muscle group, the Seated Good Morning exercise also engages the muscles of the core. The rectus abdominis, transverse abdominis, and obliques are engaged during the bending motion to stabilize the torso and maintain proper posture.

By engaging both the primary and secondary muscle groups, the Seated Good Morning exercise provides a comprehensive lower body workout. This makes it an effective exercise for building lower back and core muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Seated Good Morning exercise.

Benefits of Seated Good Mornings

Seated Good Mornings is an exercise that targets your lower back and glutes and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Improved Posture: Seated Good Mornings helps improve your posture by strengthening your lower back muscles and improving your overall core alignment.
  • Enhanced Muscle Recruitment: Seated Good Mornings engages more muscles in your lower back and glutes, which can help improve overall functional strength and movement patterns.
  • Increased Range of Motion: Seated Good Mornings allows you to work your core through a full range of motion, which can help improve your overall core flexibility.
  • Reduced Risk of Injury: Seated Good Mornings can help improve your overall joint stability and reduce the risk of injury and strain on your lower back and glute muscles.
  • Variation and Progression: Seated Good Mornings can add variation to your core workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by using a heavier weight or increasing the number of reps.

By incorporating Seated Good Mornings into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Seated Good Mornings: Step-by-Step Instructions

The seated good morning is an exercise that targets your lower back and glute muscles. Here are the step-by-step instructions for performing the seated good morning:

Starting Position:

  • Sit on the edge of a bench or chair with your feet flat on the floor.
  • Place your hands on your knees or on the sides of the bench.
  • Maintain a straight back throughout the movement.

Now, let’s move on to the step-by-step instructions for the seated good morning:

  1. Begin by pushing your hips back and leaning your torso forward until you feel a stretch in your lower back.
  2. Make sure to keep your back straight throughout the movement.
  3. Pause briefly at the end of the movement, when your torso is parallel to the floor.
  4. Slowly return to the starting position.

Repeat the movement for the desired number of repetitions.

Seated Good Mornings – Proper Form and Technique

The Seated Good Morning is an effective exercise that targets the muscles in the lower back, glutes, and hamstrings. This exercise is performed while seated on a bench or chair, and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Sit on a bench or chair with your feet flat on the floor, hip-width apart.
  • Engage your core muscles and maintain a stable base.
  • Hold a dumbbell or weight plate in both hands, keeping your arms close to your body.

Proper Form and Technique

  • Hinge at the Waist: Hinge at the waist, keeping your back straight and your core engaged, and slowly fold forward.
  • Keep Your Arms Straight: Keep your arms straight and your elbows slightly bent throughout the exercise, using your lower body muscles to control the movement.
  • Return to the Starting Position: Return to the starting position by slowly raising your torso back up to the starting position.
  • Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
  • Gradually Increase Intensity: Gradually increase the number of repetitions or sets of the exercise over time as your lower body muscles become stronger.
  • Incorporate into Your Routine: The Seated Good Morning can be a great addition to your lower body training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Seated Good Morning with proper form and technique, building and strengthening your lower back, glutes, and hamstrings effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Seated Good Mornings Workouts

The Seated Good Mornings is an exercise that primarily targets the muscles of the lower back and glutes. In this section, we will discuss how to properly incorporate the Seated Good Mornings into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Seated Good Mornings, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Seated Good Mornings and other lower back exercises, such as deadlifts or back extensions.

Progressive Overload

To progress with the Seated Good Mornings, it is important to gradually increase the difficulty of the exercise over time. Start with a lighter weight and gradually increase the weight as you become stronger. Another way to progress is to decrease the rest time between sets or increase the number of repetitions. Gradually increase the weight and reps/sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Seated Good Mornings workouts fresh, it is important to mix up your exercise routine. You can perform the Seated Good Mornings with different weights or vary the number of reps and sets. You can also incorporate other lower back exercises, such as hip extensions or reverse hypers.

Proper Form

Proper form is essential when performing the Seated Good Mornings to avoid injury and get the most out of the exercise. Start by sitting on the edge of a bench with a barbell across your shoulders. Keep your back straight and your core engaged throughout the movement. Push your hips back and slowly lower your torso down until your upper body is parallel to the floor. Return to the starting position by pushing through your heels and squeezing your glutes. Keep your back straight and your core engaged throughout the movement.

Track Your Progress

To ensure you are making progress and staying on track with your Seated Good Mornings workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the weight, reps, and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Seated Good Mornings into your lower back workout routine can be a great way to build strength and improve your posture. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Seated Good Mornings workouts and reaching your fitness goals.

Mistakes of Seated Good Mornings Exercise

The seated good mornings exercise is a great way to target your lower back, glutes, and hamstrings. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the seated good mornings exercise:

  • Not using proper form: Using poor form during the seated good mornings exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the hips, spine, and knees throughout the exercise.
  • Using too much resistance: Using too much resistance during the seated good mornings exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using a weight with appropriate resistance that allows you to maintain proper form.
  • Not using a full range of motion: Neglecting to use a full range of motion during the seated good mornings exercise can reduce its effectiveness. Make sure to fully extend your arms in front of your body before returning to the starting position.
  • Not engaging the lower back muscles: Engaging the lower back muscles is essential to ensure that you are targeting the correct muscles during the seated good mornings exercise. Failure to engage these muscles can reduce the effectiveness of the exercise.
  • Not using proper breathing: Using improper breathing technique during the seated good mornings exercise can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you lean forward and inhale as you return to the starting position.

By avoiding these common mistakes, you can ensure that you are getting the most out of your seated good mornings exercise while reducing the risk of injury. Remember to use proper form, use an appropriate resistance, use a full range of motion, engage the lower back muscles, and use proper breathing throughout the exercise. With consistent practice, you can improve your lower back strength and develop better posture with the seated good mornings exercise.

Variations of Seated Good Mornings: Add Challenge to Your Lower Body Training

Seated Good Mornings is a great exercise to help target and strengthen your lower back, glutes, and hamstrings. However, doing the same exercise every day can become monotonous over time. Here are some variations to add challenge and variety to your training routine and challenge your lower body muscles in different ways:

Single-Leg Seated Good Mornings

This variation involves performing the exercise with one leg at a time, which adds more challenge to your balance and stability and targets your lower back, glutes, and hamstrings from a different angle. Be sure to keep your core engaged and your chest up as you perform the exercise.

Seated Good Mornings with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your lower back, glutes, and hamstrings. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Seated Good Mornings with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your lower back, glutes, and hamstrings and improves your overall muscular endurance. Be sure to keep your core engaged and your chest up throughout the exercise.

Seated Good Mornings with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your lower back, glutes, and hamstrings and improves your overall muscular endurance. Be sure to keep your core engaged and your chest up throughout the exercise.

Seated Good Mornings with Weighted Barbell

This variation involves adding a weighted barbell to the exercise, which targets your lower back, glutes, and hamstrings and improves your overall lower body strength and stability.

Incorporating these variations into your Seated Good Mornings routine can help you add challenge and variety to your lower body training and achieve greater gains in overall lower body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Seated Good Mornings: 5 Alternatives to Strengthen Your Core

The seated good morning is a great exercise for strengthening your core and improving your posture. However, if you’re looking to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your core and can help you build strength and improve your posture.

Deadbugs

Deadbugs are a great exercise for targeting your core and improving your posture.

  1. Lie on your back with your arms and legs raised towards the ceiling.
  2. Bring one arm and the opposite leg down towards the ground, keeping your lower back pressed against the floor.
  3. Bring them back up and repeat for the desired number of repetitions before switching sides.

Hip Bridges

Hip bridges are a great exercise for targeting your core and building strength.

  1. Lie on your back with your legs bent and your feet flat on the floor.
  2. Lift your hips up towards the ceiling, keeping your core engaged.
  3. Lower your hips back down and repeat for the desired number of repetitions.

Bird Dogs

Bird dogs are a great exercise for targeting your core and building strength.

  1. Start on your hands and knees with your arms and legs straight.
  2. Lift one arm and the opposite leg, keeping your core engaged.
  3. Lower them back down and repeat for the desired number of repetitions before switching sides.

Plank Walks

Plank walks are a great exercise for targeting your core and improving your posture.

  1. Start in a plank position with your arms and legs straight.
  2. Walk your arms and legs out to the side, keeping your core engaged.
  3. Walk your arms and legs back to the starting position and repeat for the desired number of repetitions.

Bicycle Crunches

Bicycle crunches are a great exercise for targeting your core and improving your posture.

  1. Lie on your back with your hands behind your head.
  2. Lift your shoulders off the floor and bring one knee towards your chest.
  3. Straighten the leg back out and bring the opposite knee towards your chest. Repeat for the desired number of repetitions.

Incorporating these alternatives to seated good morning exercises into your routine is a great way to strengthen your core and improve your posture. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Seated Good Mornings: Tips and Tricks for Building Stronger Lower Back and Glutes

The Seated Good Morning is a great exercise for targeting your lower back and glutes muscles. In this section, we’ll share some tips and tricks to help you perform the Seated Good Morning correctly and get the most out of it.

  • Warm-Up: Before performing the Seated Good Morning, it’s important to warm up your entire lower body. You can do this by performing some light cardio or dynamic stretching, such as leg swings.
  • Use the Right Equipment: To perform the Seated Good Morning, you need a bench or chair. Make sure you choose the right height for your needs and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing the Seated Good Morning. Begin by sitting on the bench or chair with your feet flat on the floor and your hands holding onto the edge of the seat behind you. Keeping your spine straight, slowly lower your chest towards the floor, then slowly return to the starting position.
  • Engage Your Lower Back and Glutes: To perform the Seated Good Morning correctly, you need to engage your lower back and glutes muscles. Focus on squeezing your glutes as you lower your chest towards the floor.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Seated Good Morning.
  • Mix it Up: Mixing up your Seated Good Morning routine can help keep your workout fresh and challenging. You can try different variations, such as changing the height of the bench or using a different hand position.
  • Stretch Afterwards: After performing the Seated Good Morning, it’s important to stretch your entire lower body, especially your lower back and glutes.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

Incorporating these tips and tricks into your Seated Good Morning routine can help you get the most out of this exercise and achieve stronger lower back and glutes muscles. Remember to always maintain proper form, engage your lower back and glutes muscles, and listen to your body. With time and practice, you’ll be able to perform the Seated Good Morning like a pro and enjoy the benefits of stronger and more toned lower back and glutes.

Incorporating Seated Good Mornings into Your Workout Routine for Maximum Effect

Seated good mornings are a great exercise for improving your posture, strengthening your lower back, and reducing the risk of back injuries. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing seated good mornings, it’s important to warm up your lower body with exercises like squats, lunges, and hip bridges.
  • Use proper form: To perform seated good mornings, sit on a bench with your feet shoulder-width apart. Place your hands behind your head, with your elbows pointing out to the sides. Then, lean forward from your hips until your torso is almost parallel to the floor. Return to the starting position and repeat.
  • Mix up your routine: Don’t just perform seated good mornings in isolation. Mix it up by incorporating other exercises that target your lower back, such as deadlifts, back extensions, and hip thrusts.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the resistance or repetitions over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with seated good mornings. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you lean forward and exhale as you return to the starting position.
  • Engage your core: To get the most out of seated good mornings, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate seated good mornings into your workout routine: In addition to incorporating seated good mornings into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of seated good mornings and achieving better posture, a stronger lower back, and a reduced risk of back injuries.

Ultimate Workout Plan for Seated Good Mornings

Seated Good Mornings is a great exercise for strengthening your glutes and improving your posture. Here’s a one-week workout plan to help you incorporate Seated Good Mornings into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Seated Good Mornings: 3 sets x 12-15 reps
  • Dumbbell Chest Flyes: 3 sets x 10 reps
  • Seated Rows: 3 sets x 10 reps
  • Bicep Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Seated Good Mornings: 3 sets x 12-15 reps
  • Squats: 3 sets x 10 reps
  • Lunges: 3 sets x 10 reps
  • Hamstring Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Seated Good Mornings: 3 sets x 12-15 reps
  • Deadlifts: 3 sets x 12 reps
  • Pull-ups: 3 sets x 10 reps (attempt unassisted)
  • Calf Raises: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Seated Good Mornings: 3 sets x 12-15 reps
  • Leg Press: 3 sets x 10 reps
  • Glute Bridges: 3 sets x 10 reps
  • Calf Raises: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Seated Good Mornings. Keep your movements slow and controlled, and focus on engaging your glutes throughout the exercise. With consistent practice and effort, you’ll be able to build a stronger and more stable lower body with Seated Good Mornings.

Conclusion

Seated Good Mornings is an effective exercise for strengthening your lower back and glutes. It’s important to keep your back straight, drive your hips forward, and focus on squeezing your glutes while maintaining a slow, controlled movement. Start with lighter resistance and gradually add more weight as your strength and form improve. With this guide, you can incorporate Seated Good Mornings into your lower body workout routine and strengthen your back and glutes like never before. Thanks for reading, and keep fit with FitGAG!

Author

  • Alex Turner White

    Alex Turner White is a certified personal trainer and nutritionist with a Bachelor's degree in Exercise Science from the University of California, Los Angeles (UCLA). He also holds a Master's degree in Sports Medicine from the University of Southern California (USC) and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). With over 10 years of experience in the fitness industry, Alex is an expert in exercise programming, nutrition counseling, and injury prevention. As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including weight loss, muscle gain, and overall health and wellness.

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