Seated good morning

Purpose of the exercise

Focuses on improving hip hinge mechanics, trunk tension and posterior chain mobility. Strengthens hamstrings, low back muscles and glutes in a controlled setting. Supports functional bending and lifting movements.

Supplies

• Bench or sturdy chair

• Possibly light dumbbell, dumbbell or stick

• Flat surface

Starting position

1. Sit upright on a bench

2. Feet firmly on the ground, slightly wider than hip width

3. Knees bent at about 90 degrees

4. If necessary, keep a light weight on the upper back

5. Core tightened

6. Back in neutral position

Implementation

1. Push the hips back slightly

2. Bend forward controlled from the hip

3. Keep the back neutral

4. Move to a comfortable end position

5. Feel tension in hamstrings and low back

6. Return to the starting position in a controlled way

7. Maintain control throughout movement

Points of interest

✓ Movement comes from the hip
✓ Keep back neutral
✓ Core continuously tightened
✓ Move slowly and in a controlled manner
✓ Breathe calmly during movement

✗ Round lower back
✗ Excessive bending forward without control
✗ Using too heavy a weight
✗ Drop knees inwards
✗ Ignoring pain in lower back or hamstrings

When this exercise?

The seated good morning is used to train controlled hip flexion and trunk tension, especially when hip hinge awareness is central. The exercise is suitable within rehabilitation for low back or hamstring injuries, if performed pain-free.

In addition, this exercise can be used as a preparatory step towards standing goodmorning or deadlift variations. The seated position makes the load easy to dose and control. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.