Good Morning Squat
Description
The good morning squat combines a good morning (hip hinge) with a squat in one continuous movement. You hinge forward into a good morning, then from the bottom position, sit into a squat, then stand. It builds both hinge and squat patterns in one exercise.
Muscle Group
Equipment Required
Good Morning Squat Instructions
- Stand with feet shoulder-width apart. Hands behind your head or at your chest.
- Hinge at the hips — push your butt back, lowering your torso forward (good morning).
- At the bottom of the hinge, bend your knees and sit into a squat.
- From the squat bottom, stand up by extending hips and knees.
- That is one rep. Continue flowing: stand → hinge → squat → stand.
- Maintain a flat back during the hinge portion.
- Move smoothly between patterns.
- Aim for 8 to 12 reps.
Good Morning Squat Form & Visual
Good Morning Squat Benefits
- Trains both hinge and squat patterns
- Builds hamstring, quad, and glute strength
- Time-efficient compound movement
- Develops pattern transitions
- No equipment needed
- Useful for warm-up or conditioning
Good Morning Squat Muscles Worked
- Hamstrings (hinge phase)
- Quadriceps (squat phase)
- Gluteus maximus
- Erector spinae
- Core (stabilizer)
Good Morning Squat Variations & Alternatives
- Bodyweight Squat
- PVC Good Morning
- Barbell Good Morning
- Barbell Good Morning Squat
- Hindu Squat
