The good morning exercise is like a mashup of squats and deadlifts, aiming to strengthen your hamstrings, glutes, and lower back. It’s a bit like doing a Romanian deadlift, but with the weight resting on your shoulders. However, if you’re looking for Hamstrings and Glutes Alternatives, there are several effective exercises to consider that target these muscle groups differently.

From my seven years of experience as a personal trainer, I’ve noticed that many folks struggle to develop these important muscles in the back of their legs and lower back. One reason is that these muscles aren’t easy to see in the mirror during good morning exercises, making it tricky to focus on them and get the best results. Still, training these muscles is crucial.

A recent study compared a type of training called posterior chain resistance training (PCRT) to general exercises for treating chronic low back pain. The results showed that PCRT was better at reducing pain, improving disability levels, and boosting muscle strength without causing more problems.

In this article, we’ll explore 11 excellent alternatives to the good morning exercise. These alternatives are perfect for those who struggle with good mornings or just want to spice up their workouts with some variety.

Table of Contents:

• 11 Best Good Morning Alternatives

1. Romanian Deadlift
2. Single-Leg Deadlift
3. Cable Pull Through
4. Nordic Curl
5. Glute Bridge
6. GHD Hip Extension
7. Reverse Hyperextension
8. Reverse Chinese Plank
9. Kettlebell Swing
10. Hip Thrust
11. Banded Glute Kickback

• Overview
• References

11 Best Good Morning Alternatives

Here’s a diverse range of exercises using only your body weight, resistance bands, cables, dumbbells, barbells, and kettlebells. These exercises cater to individuals with different levels of experience and fitness:

Romanian Deadlift

The Romanian deadlift is a popular exercise that targets your hamstrings, glutes, and lower back. Unlike regular deadlifts, the focus here isn’t just on lowering the weight to the ground.

When doing Romanian deadlifts, you actively push your hips back, almost like you’re trying to touch a wall behind you. This action loads up your hamstrings and glutes effectively. Keeping your legs straight up and down makes sure most of the work is on your back muscles.

How to do it:

• Stand with your feet about hip-width apart.
• Hold a barbell with your hands slightly wider than your shoulders, right against your thighs.
• Keep a slight bend in your knees and start lowering the barbell by pushing your hips back.
• Lower the barbell until it’s around mid-shin level, feeling a stretch in your hamstrings.
• Hold for a moment, squeezing your hamstrings and glutes.
• Push your hips forward and stand back up to the starting position.

Expert Tip: Beginners often find it easier to do Romanian deadlifts with dumbbells because it lets them maintain a more comfortable arm position.

Romanian Deadlifts (RDLs) – Muscles Worked, How-To, and Benefits

Single-Leg Deadlift

This unilateral compound exercise is incredibly effective for correcting strength and muscle imbalances in the posterior chain. Beginners often benefit from performing this exercise while holding a dumbbell in one hand, using the other hand to grasp a stable object like a cable pulley station for balance and support.

For more experienced individuals, the single-leg deadlift can be done while holding a dumbbell in each hand.

How To:

• Stand upright while holding a dumbbell in each hand.
• Lift your left foot off the floor slightly by bending your knee and holding the foot behind your body.
• Slowly lower the dumbbells toward the floor by hinging at the hips, simultaneously raising your left leg toward the ceiling for balance.
• Hold the fully extended position, engaging the hamstrings and glutes, for a second at the bottom.
• Reverse the motion to return to the starting position.
• Repeat for the recommended number of repetitions on one side before switching to the other.

Expert Tip: Focus on driving your hips backward during the eccentric phase of the exercise for increased stimulation of the target muscles.

Cable Pull Through

The cable pull-through is a highly effective yet often overlooked lower body exercise. By using a cable, you can maintain consistent tension on your muscles, leading to increased time under tension and potential muscle growth.

Here’s how to do it:

• Attach a rope to the lowest setting on a cable pulley machine.
• Stand facing away from the machine with the rope between your legs.
• Grab the rope handles with a neutral grip (palms facing each other) and stand upright.
• Take a step forward to engage the weight, maintaining a shoulder-width stance for stability.
• Hinge at your hips while keeping a slight bend in your knees, allowing the rope to pass through your legs and lower toward the machine.
• Pause briefly at the bottom of the movement to feel a deep stretch in your hamstrings.
• Drive your hips forward and stand tall to return to the starting position.

Expert Tip: To maximize muscle activation and encourage hypertrophy, I recommend incorporating a 3-second eccentric phase into the cable pull-through exercise. This slower descent engages the muscles more intensely and contributes to overall muscle growth.

Nordic Curl

The Nordic curl is a highly challenging alternative to the good morning, renowned for its effectiveness in building hamstring strength and size.

Follow these steps to perform it correctly:

• Begin by kneeling on a Nordic bench with your ankles securely placed under the leg pads.
• Cross your arms over your chest to maintain stability.
• Activate your hamstrings and glutes by pressing your legs firmly against the pads.
• Slowly lower your torso toward the floor by extending your knees.
• Use your hands to catch yourself a few inches above the ground.
• Contract your hamstrings and glutes to raise your torso back to the starting position.
• Repeat the movement for the recommended number of repetitions.

Expert Tip: If a Nordic bench isn’t available at your gym, you can replicate the exercise by securing your lower legs under a loaded barbell. Use quarter plates to prevent the barbell from rolling during the movement.

Glute Bridge

The glute bridge stands out as a versatile exercise suitable for individuals of varying fitness levels. For beginners, it provides an accessible entry point into posterior chain training, engaging the hamstrings and glutes effectively. As one progresses, incorporating weighted variations into their routine can significantly enhance strength and muscle development.

Here’s a detailed guide on how to perform the glute bridge and its variations:

1. Basic Glute Bridge:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.
• Keep your arms at your sides with palms down.
• Push through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees.
• Squeeze your glutes at the top and hold briefly.
• Lower your hips back down slowly to complete one rep.

2. Weighted Glute Bridge:

• Perform the basic glute bridge, but this time, hold a weight plate or dumbbell on your hips for added resistance.
• Ensure your form remains steady throughout the movement, focusing on engaging the glutes and hamstrings.

3. Single-Leg Glute Bridge:

• Lie on your back with knees bent and feet flat on the floor, but lift one foot off the ground.
• Push through the heel of the grounded foot to lift your hips as high as possible.
• Hold at the top, then lower back down with control.
• Switch legs and repeat for balanced development.

4. Elevated Glute Bridge:

• Place your feet on an elevated surface such as a bench or step, keeping knees bent.
• Perform the glute bridge as usual, focusing on the increased range of motion and deeper muscle engagement.

5. Band-Resisted Glute Bridge:

• Wrap a resistance band around your thighs, just above the knees.
• Perform the glute bridge while actively pushing against the resistance of the band, emphasizing outer glute activation.

By incorporating these variations into your routine, you can tailor the intensity and target different aspects of the glutes and hamstrings, ensuring a well-rounded approach to lower body strength training.

Adding a dumbbell across your hip creases during the glute bridge is an excellent way to increase resistance and challenge your muscles further. However, it’s crucial to maintain proper form and control throughout the exercise to maximize its effectiveness and prevent injury.

Here’s a breakdown of how to incorporate the dumbbell into your glute bridge routine:

1. Preparation:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.
• Hold a dumbbell securely with both hands and place it across your hip creases.
• Ensure your arms are relaxed, with palms facing up, and elbows resting comfortably on the floor.

2. Execution:

• Engage your core muscles and press through your heels to lift your hips off the floor.
• Focus on squeezing your glutes and driving your hips upward until your body forms a straight line from shoulders to knees.
• Maintain a steady grip on the dumbbell and avoid letting it slide or shift during the movement.
• Hold the top position for a brief moment, emphasizing the contraction in your glutes and hamstrings.
• Slowly lower your hips back down with control to complete one repetition.

3. Tips for Success:

• Keep your neck and shoulders relaxed throughout the exercise, focusing the effort on your lower body.
• Maintain a smooth and controlled motion, avoiding any jerky movements or swinging.
• Adjust the weight of the dumbbell according to your strength level, ensuring it challenges you without compromising form.
• Concentrate on your breathing, exhaling as you lift your hips and inhaling as you lower them back down.
• Aim for a full range of motion, lifting your hips as high as possible without arching your lower back excessively.

Incorporating a dumbbell into your glute bridge routine can significantly enhance muscle activation and strength gains in your glutes and hamstrings. Remember to listen to your body, start with lighter weights if needed, and gradually increase the resistance as you become more comfortable with the exercise.

GHD Hip Extension

Performing GHD hip extensions can significantly strengthen your posterior chain muscles, specifically targeting the hamstrings and glutes.

Here’s a concise guide on how to do it effectively:

• Adjust the GHD machine for your hips to be free from the hip pads.
• Position yourself parallel to the floor with your feet secured in the foot pads.
• Cross your arms or place your hands behind your head.
• Hinge at your hips and lower your torso toward the floor.
• Keep your knees slightly bent, feeling a stretch in your hamstrings and glutes.
• Contract your hamstrings and glutes to raise your torso back up.
• Inhale as you lower down and exhale as you lift up.
• Aim for 8-12 reps per set with controlled movements.
• Focus on the mind-muscle connection and avoid swinging motions.
• Increase resistance gradually for progression.

Mastering GHD hip extensions can enhance lower body strength and muscle definition while minimizing injury risk.

Expert Tip: If your gym lacks a GHD bench, opt for the hyperextension machine instead. Aim for a deep stretch during the lowering phase to maximize hamstring activation.

Reverse Hyperextension

The reverse hyperextension machine is an effective tool for individuals who find traditional hip-hinge exercises challenging or uncomfortable.

How To:

• Begin by adjusting the hyperextension machine so that your hips are slightly off the bench, allowing for free movement.
• Grasp the handles of the machine with a neutral grip, ensuring that your torso remains parallel to the floor throughout the exercise.
• Secure your lower legs in the machine’s belt or pads, ensuring a snug fit without restricting movement.
• Start with your hips flexed at approximately 90 degrees, maintaining a stable position.
• Engage your glutes and hamstrings to lift your legs toward the ceiling, focusing on a controlled and smooth movement.
• Aim to lift your legs as high as is comfortable, pausing briefly at the top of the range of motion to maximize muscle contraction.
• Slowly lower your legs back down to the starting position, maintaining control throughout the descent.
• Repeat the movement for the desired number of repetitions, focusing on proper form and muscle engagement throughout.

This exercise targets the posterior chain, including the glutes and hamstrings, and can be a valuable addition to your lower body workout routine.

Expert Tip: Maintaining control is crucial during the reverse hyperextension exercise. Avoid swinging your legs in a pendulum-like motion, as this can strain your lower back and elevate the risk of injury. Instead, focus on executing the movement slowly and with control to maximize its effectiveness and minimize potential risks.

Reverse Chinese Plank

The reverse Chinese plank is an excellent isometric exercise that targets your posterior chain muscles, promoting explosive strength and muscle growth. While it may seem straightforward, this exercise can truly challenge your muscles.

To perform the reverse Chinese plank:

• Position two flat benches about five feet apart.
• Place your heels on one bench and your shoulder blades on the other bench.
• Your body should be suspended between the benches, with your middle and lower back and legs forming a straight line.
• Engage your lower back, glutes, and hamstrings to hold this position for as long as you can.

This exercise effectively works your posterior chain muscles and can be a valuable addition to your workout routine for building strength and muscle endurance.

Expert Tip: For a greater challenge, advanced exercisers can increase the intensity of the reverse Chinese plank by placing a dumbbell or weight plate on their hips. This added resistance can help further engage the posterior chain muscles and enhance the effectiveness of the exercise.

Kettlebell Swing

Kettlebell swings are excellent for building powerful glutes, vital for overall strength and functionality. When performing this exercise, focus on pushing your hips backward during the lowering phase to fully engage your hamstrings and glutes.

How To:

• Stand with feet shoulder-width apart, holding a kettlebell with both hands between your legs.
• Maintain a slight bend in your knees and hinge at your hips, pushing them backward while swinging the kettlebell back.
• Thrust your hips forward explosively, extending your hips and knees and swinging the kettlebell up to shoulder level.
• Repeat for the desired number of reps to maximize glute activation and explosive strength.

Expert Tip: Many lifters tend to use their shoulders to lift the kettlebell during swings. However, the initial arm movement should be driven by the hip thrust. Start with lighter weights to focus on perfecting the movement pattern before progressing to heavier loads. This ensures optimal glute activation and prevents unnecessary strain on the shoulders.

Read more about Kettlebell Swing here: 

• Kettlebell Workouts for a Functionally Fit Life
• 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength

Hip Thrust

The hip thrust is a great way to target your glutes and hamstrings. Sit on the ground with a flat bench behind you and a barbell across your hips. Push your hips up until your body forms a straight line. Squeeze your glutes at the top before lowering back down. Repeat for a good workout!

To perform a hip thrust exercise:

• Sit on the floor with your back against a flat bench.
• Place your feet flat on the floor about shoulder-width apart.
• Roll a barbell up your legs until it rests on your hip crease.
• Grab the barbell with an overhand grip, shoulder-width apart.
• Brace your core and squeeze your glutes.
• Drive your hips toward the ceiling by pushing through your heels.
• Lift until your body forms a straight line from shoulders to knees.
• Hold the top position for a moment, then lower back down.
• Repeat for the desired number of reps.

Remember to maintain proper form throughout the exercise to maximize its effectiveness and minimize the risk of injury.

Expert Tip: Experiment with different foot placements during the hip thrust; a wider stance targets the inner glutes and hamstrings, while a narrower stance focuses on the outer muscles for a well-rounded workout.

Learn more about Hip Thrust: Hip Thrust Exercise Guide: Tips, Benefits, Muscles Worked, and Variations

Banded Glute Kickback

Considered one of the top alternatives to the good morning, banded glute kickbacks target the glutes and upper hamstrings effectively. To intensify the workout, I advise my clients to hold the peak contraction for 3-5 seconds, ensuring maximum muscle engagement. Adjusting the band’s resistance can also add challenge to the exercise as needed.

How To:

• Secure a fabric loop resistance band around your upper legs just above the knees.
• Stand with feet shoulder-width apart.
• Place hands on hips and lean slightly forward.
• Lift your left leg off the ground and extend it behind your body, keeping tension on the band.
• Contract your glutes as you push your left foot toward the wall behind you.
• Pause at the top of the movement for 3-5 seconds.
• Slowly return to the starting position.
• Repeat on the other side for the recommended number of repetitions.

Expert Tip: To enhance stability and support during banded glute kickbacks, consider placing your hands on a wall. This can help you maintain proper form and focus solely on engaging your glutes and hamstrings.

Overview

Good mornings are a fantastic way to target your hamstrings, glutes, and lower back through hip-hinging. However, they can be daunting for beginners or those who prefer not to use heavy barbells.

In this article, I’ve outlined 11 excellent alternatives to good mornings that cater to individuals at various fitness levels.

If you have any inquiries regarding good mornings or need guidance on training your posterior chain, feel free to leave your questions in the comments section below. I’m here to assist you!

References;

• Tataryn, N., Simas, V., Catterall, T., Furness, J., & Keogh, J. W. L. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports medicine – open, 7(1), 17. https://doi.org/10.1186/s40798-021-00306-w
• Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022;39(2):443-449. doi:10.5114/biolsport.2022.105335
• Seymore, K. D., Domire, Z. J., DeVita, P., Rider, P. M., & Kulas, A. S. (2017). The effect of Nordic hamstring strength training on muscle architecture, stiffness, and strength. European journal of applied physiology, 117(5), 943–953. https://doi.org/10.1007/s00421-017-3583-3
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