Seated Good Mornings

Seated Good Mornings is an excellent exercise for targeting the posterior chain muscles, such as the glutes, hamstrings, and lower back. This exercise requires the use of a box in a power rack, with the pins set at an appropriate height. To begin, step under the bar and place it across the back of the shoulders, squeezing the shoulder blades together and rotating the elbows forward. Once the bar is removed from the rack, maintain a tight arch in the lower back and push the knees and butt out as you begin to descend. Once seated, bend forward at the hips as much as possible, pausing just above the pins before reversing the motion until the torso is upright. Seated Good Mornings is an effective way to strengthen the posterior chain and improve overall lower body strength.

1. Prepare the power rack by setting up a box at an appropriate height.
2. Step under the bar and place it across the back of your shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward to bend the bar across your shoulders.
3. Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward.
4. Ensure that your back, shoulders, and core are tight. Push your knees and butt out as you begin to descend. Sit back with your hips until you are seated on the box. This will be your starting position.
5. Maintain a tight grip on the bar and bend forward at the hips as much as possible. Setting the pins to a parallel position provides both safety and a reference point to know when to stop.
6. Pause just above the pins and begin to reverse the motion, gradually bringing your torso upright.

1. Ensure that the box and power rack are set up correctly before starting the exercise.
2. Place the bar across the back of the shoulders, not on top of the traps, to avoid unnecessary strain on the neck and spine.
3. Squeeze the shoulder blades together and rotate the elbows forward to create a stable and secure position for the bar.
4. Maintain a tight arch in the lower back throughout the exercise to protect the spine.
5. Keep the head facing forward to maintain proper alignment and reduce the risk of neck injury.
6. Engage the back, shoulders, and core muscles to provide stability and support during the movement.
7. Push the knees and butt out as you descend to engage the glutes, hamstrings, and lower back effectively.
8. Set the pins at an appropriate height to have a safety measure in case of failure and to know when to stop the descent.
9. Pause just above the pins before reversing the motion to ensure control and prevent any sudden movements.
10. Focus on maintaining proper form and technique throughout the exercise to maximize its effectiveness and minimize the risk of injury.

One way to incorporate Seated Good Mornings into a workout routine is to include it as a compound exercise in a lower body or posterior chain focused workout. Here is an example of how it can be incorporated: 1. Warm up: Start with a dynamic warm-up to activate the muscles and prepare the body for exercise. This can include exercises such as leg swings, hip circles, and bodyweight squats. 2. Main workout: - Squats: Perform 3-4 sets of squats to target the quadriceps, glutes, and hamstrings. Aim for 8-12 reps per set, using a weight that challenges you. - Seated Good Mornings: After completing the squats, move to the power rack and set up the box at the appropriate height. Perform 3-4 sets of seated good mornings, aiming for 8-12 reps per set. Focus on maintaining proper form and engaging the posterior chain muscles. - Romanian Deadlifts: Continue the workout by incorporating Romanian deadlifts, which further target the hamstrings and glutes. Perform 3-4 sets of 8-12 reps, using a weight that challenges you. - Hip Thrusts: Finish the workout with hip thrusts, which primarily target the glutes. Perform 3-4 sets of 10-15 reps, using a weight that allows you to maintain proper form. 3. Cool down: After completing the main workout, cool down