Seated good mornings are a popular exercise that is known to target the lower back, glutes, and hamstrings. This exercise is considered to be one of the best movements for strengthening these muscles and improving overall fitness. In this article, we will explore the seated good mornings muscles worked and how to perform this exercise.
What are Seated Good Mornings?
Seated good mornings are a variation of the traditional good morning exercise. In this exercise, you sit on a bench with your feet flat on the floor and your knees bent. Then, you lean forward from your hips while keeping your back straight, until your torso is parallel to the floor. You then return to the starting position by contracting your lower back, glutes, and hamstrings.
Seated Good Mornings Muscles Worked
The seated good mornings muscles worked are primarily the lower back, glutes, and hamstrings. This exercise targets these areas because it involves hip extension and flexion, which are movements that these muscles are responsible for. Additionally, the seated position puts less strain on the lower back than the traditional good morning exercise, making it a safer option for those with lower back pain.
Benefits of Seated Good Mornings
Seated good mornings offer numerous benefits for those looking to improve their fitness. Some of these benefits include:
- Strengthening the lower back, glutes, and hamstrings
- Improving posture and balance
- Increasing hip mobility and flexibility
- Reducing the risk of lower back pain and injury
- Building overall strength and endurance
How to Perform Seated Good Mornings
To perform seated good mornings, follow these steps:
- Start by sitting on a bench with your feet flat on the floor and your knees bent.
- Place your hands behind your head or cross them over your chest.
- Slowly lean forward from your hips while keeping your back straight, until your torso is parallel to the floor.
- Pause for a moment, then return to the starting position by contracting your lower back, glutes, and hamstrings.
- Repeat for the desired number of repetitions.
Common Mistakes to Avoid
When performing seated good mornings, there are some common mistakes to avoid. These include:
- Not keeping your back straight throughout the movement
- Using your arms to pull yourself up instead of contracting your lower back, glutes, and hamstrings
- Leaning too far forward and placing excessive strain on your lower back
- Not controlling the movement and relying on momentum to complete the exercise
Conclusion
Seated good mornings are a great exercise for targeting the lower back, glutes, and hamstrings. By incorporating this exercise into your workout routine, you can improve your overall fitness and reduce your risk of injury. Remember to focus on proper form and avoid common mistakes to get the most out of this exercise.