Good Morning (Barbell)
Trains the hamstrings, with help from the lower back and glutes. You need a barbell. 6 of our free programs use it, across 32 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Good Morning (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
6of our 50 programs use it
3×8–10the shape they run most (20 sessions)
2:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5/3/1 Triumvirate | Deadlift — 5s week, Deadlift — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1: Boring But Big | Deadlift — 5s week, Deadlift — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Deadlift — Accumulation — Tens Wave, Deadlift — Intensification — Tens Wave +14 | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Olympic Lifter | Classic & Squat | 3×8–10 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout B — Phase 3 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Lower — Speed + Posterior | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Good Morning (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Good Morning (Barbell) trains
Technique
How to do the Good Morning (Barbell)
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Slightly bend your knees and hinge at your hips to lower your torso forward. Keep your back straight and your head in line with your spine.
- Continue to lower your torso until it is nearly parallel to the floor, feeling a stretch in your hamstrings and glutes.
- Engage your glutes and hamstrings to raise your torso back to the starting position, keeping your back straight and core engaged. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Engage your core to support your lower back and maintain stability.
- Hinge at your hips rather than bending your back to ensure proper form.
Substitutes
Swap Good Morning (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Good Morning (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.