Dumbbell Good Morning Squat
Description
The dumbbell good morning squat combines a hip hinge (good morning) and a squat in one fluid movement. Holding a dumbbell at your chest, you hinge forward to load the hamstrings, then drop into a squat to load the quads and glutes before standing back up. It hits the entire lower body with one rep.
Muscle Group
Equipment Required
Dumbbell Good Morning Squat Instructions
- Stand with your feet shoulder-width apart. Hold a dumbbell vertically at your chest with both hands.
- Brace your core and pull your shoulders back.
- Hinge at your hips, keeping your back flat, until your torso is parallel to the floor — this is the good morning position.
- Pause briefly with the load on your hamstrings.
- From the hinged position, bend your knees and drop into a squat without raising your torso first.
- Squat down until your thighs are parallel to the floor.
- Drive through your heels to stand back up to the starting position in one motion.
- Aim for 8 to 12 reps. Move smoothly between positions, avoiding jerky transitions.
Dumbbell Good Morning Squat Form & Visual
Dumbbell Good Morning Squat Benefits
- Trains the hip hinge and squat patterns in one exercise
- Builds the entire posterior chain
- Develops quad and glute strength
- Time-efficient lower body movement
- Great warm-up or finisher
- Improves coordination of compound patterns
Dumbbell Good Morning Squat Muscles Worked
- Hamstrings
- Gluteus maximus
- Quadriceps
- Erector spinae
- Core
Dumbbell Good Morning Squat Variations & Alternatives
- Barbell Good Morning
- Goblet Squat
- Romanian Deadlift
- Sumo Squat
