Dumbbell Good Morning Squat
Description
The dumbbell good morning squat is a combo lift that pairs a good morning hinge with a full squat. The good morning loads the hamstrings and lower back, then the squat hits the quads and glutes. It builds total leg strength and trains hip and knee dominant patterns together.
Muscle Group
Equipment Required
Dumbbell Good Morning Squat Instructions
- Stand tall with a dumbbell held in each hand on your shoulders.
- Keep feet shoulder-width apart.
- Brace your core and keep your back flat.
- Hinge at the hips and lower your torso forward like a good morning.
- Stop when your torso is roughly parallel to the floor.
- Return to standing by extending the hips.
- From standing, squat down by sitting your hips back and bending the knees.
- Drive up to standing. Each rep is one good morning plus one squat.
Dumbbell Good Morning Squat Form & Visual
Dumbbell Good Morning Squat Benefits
- Trains hinge and squat together
- Builds the full posterior chain
- Hits the quads and glutes
- Time-efficient combo movement
- Improves hip and knee mobility
- Useful for athletic conditioning
Dumbbell Good Morning Squat Muscles Worked
- Hamstrings
- Gluteus maximus
- Quadriceps
- Spinal erectors
Dumbbell Good Morning Squat Variations & Alternatives
- Good Morning
- Goblet Squat
- Romanian Deadlift
- Front Squat
