It helps you become more flexible and stronger.

This exercise is good for athletes who want to improve their performance and for anyone wanting to get fitter.

Increased Flexibility: Doing these regularly makes your hamstrings and lower back more flexible. This means you'll be able to bend and move more easily.

Stronger Core: This exercise helps strengthen your core muscles, which are important for balance and stability in everyday life and sports.

Better Balance and Stability: A stronger back and core means better balance and stability, helping you avoid falls and improving your performance in other exercises.

Injury Protection: Stronger muscles in your back and legs can help prevent injuries to these areas. This is especially important for activities that put stress on your lower body.

Improved Posture: Stronger back muscles can improve your posture, making you stand taller and feel more confident.

Grip it: Hold the barbell with your hands a little wider than your shoulders. Your palms should face down.

Starting position: Stand tall! Keep your back straight and your tummy muscles tight. Your body should be straight up and down.

The movement: Slowly bend at your hips, leaning forward from the waist. Keep your back straight – don't round it! Stop when you feel a stretch in your hamstrings, but before your back starts to curve.

Coming back up: Use your leg muscles (hamstrings and glutes) to straighten back up to your starting position. Don't just drop back up; control the movement.

Repeat: Do this as many times as you planned. Remember to focus on doing the exercise correctly, not just doing lots of reps.

Important tip: Go slow and steady. Control each part of the movement to make it work better and to avoid getting hurt. If you feel any pain, stop immediately.

Barbell Good Mornings (Standing): This exercise works the same back muscles as the seated version, but you stand up. This lets you move more and use more supporting muscles. It's like a good morning, but you're on your feet.

Barbell Sumo Deadlifts: This focuses more on your glutes (butt muscles) and inner thighs, but still works your hamstrings (back of your thighs) and lower back. It's a different way to challenge your body by changing your stance.

Barbell Romanian Deadlifts (RDLs): Very similar to good mornings, RDLs also use a hip hinge movement, but you do them standing up. They're great for building stronger hamstrings and glutes.

Barbell Hip Thrusts: This exercise mainly works your glutes, but also uses your hamstrings and lower back. It's great for building strength and stability, especially if you're an athlete.

Mixing up these exercises helps you build strength in different ways. Try them out and see which ones you like best to reach your fitness goals!

Romanian Deadlifts (RDLs): RDLs work your hamstrings and glutes, just like seated good mornings. But, they're more of a flowing movement, helping you learn to hinge at your hips properly and build strong back muscles. This is a good exercise to build strength in the back of your legs and bottom.

Standing Barbell Good Mornings: These are like seated good mornings, but you stand up. This improves your balance and makes your core muscles work harder to keep you steady. It helps with posture and stability.

Barbell Rollouts: While these mainly focus on your stomach muscles, they also work your lower back and shoulders. Strong core muscles are important for doing other exercises correctly and preventing back injuries. This exercise is great for building a strong core.

These exercises offer variety while still building strength in your back and core. Experiment to find what you like best!

Problem: Rounded Back - This is dangerous! Solution: Keep your chest up and your shoulders back. Imagine a string pulling you up from the top of your head. This helps keep your spine straight and prevents injury.

Problem: Too Much Weight - Don't try to lift too heavy too soon! Solution: Start with a weight you can easily control. Focus on perfect form. Once your form is good, you can slowly increase the weight.

Problem: Shaky or Wobbly - This means you're not stable. Solution: Make sure your feet are flat on the floor and shoulder-width apart. Plant them firmly to give yourself a solid base.

By fixing these common mistakes, you'll get the most out of your seated good mornings and avoid hurting yourself.

Improve your flexibility: This exercise helps to make your hamstrings and lower back more flexible and less tight.

Correct form is key: Doing the exercise correctly is the most important thing. This prevents injuries and makes the exercise work better. Focus on keeping your back straight and controlled movements.

Start with light weights: Begin with weights that feel comfortable. It's better to start light and gradually increase the weight as you get stronger. This helps you learn the proper form and avoid injury.

Gradually increase weight: Once you're comfortable with the lighter weight and your form is good, you can slowly add more weight to challenge your muscles and continue to get stronger.

Listen to your body: Pay attention to how your body feels. If you feel any pain, stop immediately. Don't push yourself too hard, especially when you are starting out.