"Good morning" - exercise for buttocks and lower back

"Good morning" (a good morning) is a complex exercise that uses several groups of muscles in different ways at the same time. It allows you to strengthen the muscles of the legs, back and buttocks. However, it is often ignored because of fear of a back injury.

The name of the exercise is that it looks like a bow. For this same many do not like him - from the side it seems that something just went wrong during the squat. Some are intimidated by the technique itself.

Yes, of course, with careless execution you can earn a serious injury. However, in order to overcome the plateau in training for strength, the Exercise "Good Morning" is ideally suited.

What muscles work?

First of all, muscles of the hamstrings are involved during the exercise. They work together with popliteal tendons and provide mobility of the knees. The strength of the hamstrings is important for many sports and in everyday life.

Also active are the so-called synergist muscles, which work together with others. These include the gluteal muscles and the large adductor muscle. Gluteals are responsible for stretching, hip rotation, and also their movement aside. Large adductor is a small muscle that also participates in all thigh movements.

"Good Morning" is an exercise that also uses small but very important muscles that straighten the spine, which contributes not only to a strong back, but also to a healthy posture and correct gait.

Is the exercise dangerous?

As with any other physical activity, despite all the advantages and active work of different muscle groups, there are always risks.

"Good Morning" is an exercise that is great for working the back of the thigh and back, but with the wrong technique it is also the most dangerous of all.

The risk of injury is highest at the time when the body is closest to the parallel with the floor. In this case, the weight of the rod maximizes pressure on the spine. With the wrong technique and not enough strong back muscles this is a direct way to the sick-list.

If you are a beginner, do not rush to perform a good morning exercise, practice first on squats and Romanian draft.

Also, remember that this is one hundred percent not an exercise, where it is worth experimenting with extremely heavy weights. In this case, the main thing is the technique, and if you want to boast of power, there are many other safer options for back.

How to perform "Good Morning"?

The exercise seems to be quite simple in execution, but nevertheless it is important to remember a few simple rules:

• First of all, you need to learn how to squat right.
• Position the bar on the back of the deltoid muscles, this will secure the exercise. The high position of the bar is also permissible, in this case the load on the hamstrings and lower back will increase.
• Do not bend down exactly to the parallel with the floor or, worse yet, below. It is enough to stop about 15 degrees above the parallel.
• First, take a weight that is 25% of what you are doing squats, then gradually increase the load.
• Do not perform the exercise on straight legs. So the bar will go too far forward, which will create excessive pressure on the lower back.

Exercise "Good Morning" with the bar on the technique is very similar to squats:

1. The beginning is similar to squats. Stand upright, feet shoulder-width apart. Place the bar on your shoulders, take a deep breath and stretch the muscles of the press.
2. Begin to take your hips back, slightly bending your knees. Continue to pull back the hips, lowering the torso almost to the parallel with the floor. At the lower point, the tibia should remain perpendicular to the floor, and the knees slightly bent.
3. Slowly bring the hips forward and lift the body. So you said the gym "Good Morning."

The exercise is easy enough to perform, but it's better at first, if you are doing it yourself, to shoot the technique on video so that you can analyze the errors.

Variations

If it's hard for you or you do not have the opportunity to perform an exercise with a barbell, there are several variations:

• With elastic band. This option minimizes the burden on the spine and allows you to effectively work the buttocks and hamstrings.
• With dumbbells. Take one dumbbell of suitable weight and hold it under the breast. This is a good option for testing the equipment before moving to the rod.
• Isometric "Good Morning". Slowly drop almost to the parallel with the floor, then stay in this position for 2-10 seconds and return to the starting position. Isometric exercises are the best way to quickly build strength.
• "Good morning" on one leg. This sophisticated version of the exercise is performed on one leg. Allows you to increase strength and train a sense of balance. But be extremely careful.

Exercise can also be performed with any other weighting: chains, pancakes from the bar and so on.

Conclusion

"Good Morning" is an exercise that effectively affects the gluteal muscles, hamstrings and lower back. However, extreme care should be taken when performing it, as non-observance of the technique is fraught with serious injuries.

If you are not given an exercise in any variation, you can still give sufficient load to the target muscles with the help of squats, deadlifts and deadlifts.