Bodyweight good morning

A bodyweight hip hinge with a flat back that trains the hamstrings, glutes and lower back and grooves the hinge.

How to do it

1. 01Stand with feet hip-width apart, knees softly bent, hands lightly behind your head or crossed over your chest.
2. 02Push your hips back and hinge forward with a flat back until your torso is near parallel or you feel a strong hamstring stretch.
3. 03Keep a neutral spine, your neck in line with your back and the same slight knee bend.
4. 04Drive your hips forward and squeeze your glutes to stand tall.

Common mistakes

• Rounding the back — keep it flat and only go as low as you can hold that.
• Turning it into a squat — keep a slight, fixed knee bend and move from the hips.
• Pulling on your neck — rest your hands lightly or cross your arms.

In the Hinge progression

1. 1Glute bridge
2. 2Single-leg glute bridge
3. 3Bodyweight good morning
4. 4Single-leg RDL