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Can Confirm: These Tarnish-Free Jewelry Brands Can Withstand a Summer’s Worth of Sun, Swimming, and Sweat
We know—we tried ’em.
Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
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Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
The Good Morning Exercise Is Perfect for Building Strength and Improving Posture. Here’s Exactly How to Do It
Plus, benefits, variations, and how to add it to your workouts.
Any exercise called the “good morning” is worth getting to know. What is the good morning exercise, you may ask? This strength-training move, which involves hinging forward while holding a weight on your back, offers many of the benefits of a deadlift.
The move strengthens every muscle along the backside of your body (called your posterior chain), improves posture, increases range of motion, and may even help prevent injury.
Ahead, experts demonstrate how to perform the good morning exercise, explain its benefits, outline common mistakes to avoid, and more.
How to do the good morning exercise perfectly every time
Performing the good morning exercise with proper form is key to maximizing its benefits. Ingrid Clay, CPT, a personal trainer with the Centr app, demonstrates how to do good mornings, step by step.
- Set up by standing with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
Which muscles do good mornings work?
The good morning exercise taps the following muscles, according to the International Sports Sciences Association:
- Hamstrings (muscles in the backs of your thighs)
- Erector spinae (muscles that run alongside your spine)
- Gluteus maximus (the largest muscle in your mutt)
- Core (midsection)
Benefits of adding the good morning exercise to your workouts
1. They can improve your range of motion
As you hinge forward and lower your chest toward the ground during the good morning exercise, you’ll likely feel a gentle stretch in your hamstrings and lower back. Over time, this repeated stretching helps improve flexibility and range of motion in these areas, says James Bickerstaff, CPT, a personal trainer with OriGym in the U.K.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise,” Bickerstaff notes.
2. They strengthen the entire backside of your body
Good mornings tap every muscle along your posterior chain (the muscles on the backside of the body), particularly the lower body and core. (FYI: This helps prevent bone and muscle loss.)
“The hamstrings are heavily engaged during both lowering and rising phases of the movement,” Bickerstaff says. The glutes activate when you bend and straighten your hips, while muscles in the torso fire to keep your spine from rounding, he adds.
“This exercise also emphases proper hip range of motion, making your hip joints more mobile. This is crucial for performing daily activities and other forms of exercise.” —James Bickerstaff, CPT
3. They may help prevent injury
Exercises that improve strength and range of motion may help lower your risk for injuries caused by tight, weak, or overworked muscles.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries,” says Ellen Thompson, CPT, head personal trainer at Blink Fitness in New York City.
By targeting your hamstrings, glutes, and lower back, good mornings can also help build strength in muscles that stabilize the pelvis and spine, “reducing the risk of strains and injuries in these areas,” Bickerstaff says.
4. They help improve your posture
Those who sit a lot during the day tend to develop the hallmarks of poor posture: a rounded spine and shoulders. While harmless in the short term, adopting this position for prolonged periods can create tightness and pain in your upper and lower back and neck, per the Mayo Clinic Health System.
“Good mornings help improve posture by strengthening the posterior chain, promoting proper hip hinge mechanics, engaging the core, and increasing awareness of your body mechanics,” Bickerstaff says.
For example, learning to properly hinge at the hips rather than rounding the back can help maintain an upright, aligned spine. In addition, the exercise requires a strong and engaged core to stabilize the spine, which translates to better postural habits both during exercise and in everyday activities, according to Bickerstaff.
“When you perform good mornings with proper form it increases awareness of correct posture and body mechanics, encouraging better posture throughout the day,” he says.
4 variations of the good morning exercise
1. Bodyweight good morning
It’s a good idea to perform good mornings without external weight when first starting. “This helps you master the form before adding resistance,” Clay says. (Check out more of our favorite bodyweight workouts!)
- Set up by standing with your feet shoulder-width apart, knees slightly bent. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
2. Banded good morning
Once you feel comfortable doing a bodyweight good morning, use a looped resistance band to increase the challenge. “This provides resistance but is easier to manage than a weighted bar,” Clay says. Begin with a thinner, lighter band and gradually progress to thicker, heavier bands.
- Open a looped resistance band to create a large loop and step on the bottom half with your feet shoulder-width apart, knees slightly bent. Ensure the band is under the arches of your feet. Place the upper half of the band behind your upper back (not your neck) and grip with your hands.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in your knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
3. Seated good morning
If you feel lower back discomfort or pain during good mornings, perform the exercise seated on a bench or chair. “This variation reduces the load on the lower back and focuses on the upper back and core,” Clay says.
- Sit on a bench or chair with your feet flat on the floor, shoulder-width apart. Place your hands behind your head.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Hinge forward at your hips and lower your torso until it’s parallel (or close to parallel) to the floor. Keep your back straight and core engaged.
- Lift your torso to return to the starting position.
4. Sumo good morning
The sumo good morning is a variation that targets your inner thighs and adds a different challenge to the movement, Clay says. Try this variation if you’re ready for something new.
- Set up by standing with your feet wider than shoulder-width apart, toes pointed outward at a slight angle, and knees slightly bent.
- Place a barbell across your upper back (not on your neck) and grip it (palms forward) with your hands slightly wider than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged with a slight arch in your lower back.
- Maintain a slight bend in the knees as you hinge forward at your hips, pushing your butt back. Lower your torso until it’s nearly parallel to the floor, keeping your back straight and core engaged.
- Squeeze your glutes and drive through your hips to return to the starting position.
“The lower back and hamstrings are often weak points for many people, which is why good mornings are especially helpful for those prone to back and hip and injuries.” —Ellen Thompson, CPT
Avoid these common good morning exercise mistakes
Avoid rounding your spine at any point during the exercise, as this puts a lot of strain on your lower back. Instead, keep your chest up, back straight (with a slight arch in the lower back), and eyes up, Clay says.
Another common mistake is locking out your knees. “Locking out your knees shifts the focus away from your hamstrings and glutes, reducing their activation,” Clay says. This makes the exercise less effective in targeting these muscles. Fully extending the knees also puts a lot of pressure on the joints, ligaments, and tendons, “which can lead to discomfort or even damage over time,” Clay says.
Maintain a slight bend in your knees to keep your hamstrings and glutes engaged throughout the movement. Bending your knees also helps relieve pressure on the joints and provides a more stable base that allows better control over your movement, Clay notes.
As with any exercise, using too much weight during the good morning can compromise your form and increase injury risk. “Start with a lighter weight and focus on nailing your form. Gradually increase your weight as you become more comfortable with the movement,” Clay says.
How to add the good morning exercise to your routine
“Incorporating good mornings into your workout routine is beneficial for targeting the posterior chain and improving functional movement,” Bickerstaff says. He recommends performing good mornings once a week on a leg-focused day. Place the exercise toward the middle of your session, after bigger lifts, such as barbell squats and conventional deadlifts.
“For beginners, it’s recommended to do two to three sets of 8 to 12 reps with lighter weights; for advanced lifters, three to four sets of 6 to 10 reps with heavier weights,” Bickerstaff says.
Here’s Why You Get All Your Best Ideas in Your Post-Workout Shower, According to Science
Plus, expert-backed tips for squeezing the most creative juice out of this surprisingly productive moment.
For most people who menstruate, getting your period on vacation is bound to happen at some point. You may prep by packing just the right amount of tampons and pads, but then end up getting it a few days later than expected. What gives? Well, if you’ve traveled across time zones, your internal “menstrual clock” can actually get thrown off. But how long jet lag can delay your period? That’s a whole other question.
You may be thinking: How is this even a thing?! But it’s true. Any significant disruption to your usual daily rhythm can lead to changes in your cycle, explains Charis Chambers, MD, an OB/GYN and Midol partner also known as “The Period Doctor.” And as far as your body is concerned, flying off to a different time zone *definitely* counts as a disruption.
Read on to learn how late your period can be from jet lag, plus other tips for traveling while menstruating—including when to take your birth control.
Why jet lag and travel can delay your period
A lot of the menstrual changes that happen while traveling come down to your circadian rhythm—the internal clock in charge of physical, mental, and behavioral changes the body goes through over a 24-hour period, largely driven by exposure to light and darkness. “It sets the tempo and tone for your body,” Dr. Chambers says.
That includes determining when different hormones should be released, like melatonin to make you feel sleepy. It also regulates hormones in charge of ovulation—like luteinizing hormone and follicle-stimulating hormone, according to March 2010 research in the International Journal of Endocrinology.
Your internal clock is synced to the rhythm of your original time zone. So when you fly to a new one, that clock temporarily gets thrown off, explains the Mayo Clinic. That can lead to small, but measurable, changes to your ovulatory hormones, especially if the travel causes your sleep to get disrupted. Getting less than 8 hours of sleep, for instance, can decrease follicle-stimulating hormone secretions by around 20 percent, the International Journal of Endocrinology study noted.
Jet lag (and the sleep disruptions that come with it) also tends to leave you feeling groggy in general. Pair brain fog with being in a new place, and you have a recipe for heightened levels of stress, which can also throw off your period, Dr. Chambers notes.
Birth control can factor in, too. If you take the pill, missing just one dose (which can definitely happen amidst travel chaos!) can shift your cycle, according to Planned Parenthood. You may also take it at different times from what your body’s used to, which can throw off your cycle. (More on this later.)
How long does jet lag delay your period?
Because everyone’s body and menstrual cycle is so different, it’s hard to say for sure how long you can expect a delay. The more time zones you hop through, however, the more intense your jet lag will likely be, per the Mayo Clinic.
As for how exactly that’ll affect your period? “Because the menstrual cycle is influenced by hormonal rhythms that can be disrupted by circadian misalignment, it is reasonable to expect that menstrual irregularities may begin to resolve as circadian rhythms stabilize,” Dr. Chambers says.
In other words, your period-regulating hormones should start to adjust in line with your sleep. Depending how long that takes, it could take a month or two for your cycle to totally get back to normal, Dr. Chambers adds.
This type of period delay is not really cause for concern. It’s typically harmless and will re-stabilize once you’re back in your original time zone or once your sleep levels out. However, if you’ve missed your period for several months, or have other symptoms like pain, it might be best to reach out to your doctor.
Birth control timing while traveling to different time zones
We talked about how changes to your usual birth control routine can lead to changes with your period. To keep your cycle consistent and make sure you’re continuing to reap the benefits of the pill, “it is critical to minimize disruptions to the dosing schedule,” Dr. Chambers says.
Here’s her advice for how to do that:
- For short trips or trips where the time change is just an hour or two: Keep the same schedule you use at home and don’t adjust for the new time. For example, if you normally take your pill at 9 p.m. and you’re traveling somewhere that’s an hour behind, take it at 8 p.m. local time (which is still 9 p.m. home time).
- For longer trips or trips where the time change is three hours or more: Adjust your dosing schedule by 1 to 2 hours per day until it aligns with the new time zone. If you normally take your pill at 8 a.m. and you’re traveling somewhere that’s three hours ahead, take it at 11 a.m. local time the first day (which is still 8 a.m. home time), 10 a.m. local time the second day, 9 a.m. local time the third day, and 8 a.m. local time the fourth day. (Keep in mind, you may still experience some breakthrough bleeding or a delay in your period with this method.)
A few other things to keep in mind that may help:
- Set an alarm or a reminder on your phone to take your pill, even if you don’t do that at home. It’s easier to forget to take birth control on vacation because you’re off your usual routine.
- Bring along an extra pack of pills in your carry-on in case you run into any travel delays or your checked bag gets lost.
- If you miss a dose or take it late, use back-up contraception for seven days to protect yourself against unplanned pregnancy.
Tips for managing your period while traveling
While it may be a bit annoying, traveling with your period is totally doable. In fact, there are a few extra steps you can take to help you feel your best on your trip. This includes:
- Staying hydrated. Bring along your refillable water bottle and sip throughout the day. Drinking enough H2O reduces bloating and boosts your energy, per the Mayo Clinic.
- Reaching for wholesome foods as much as you can. Think whole grains, fruits, veggies, lean proteins, and healthy fats. And we know it’s hard while on vacation, but reducing alcohol, caffeine, refined sugar, and fatty foods can help cut down on PMS symptoms, per the American College of Obstetricians and Gynecologists (ACOG).
- Not letting sleep fall by the wayside. Trying to get back on a quality sleep schedule can keep fatigue and moodiness in check, while helping you cope with any travel-related stress.
- Getting some movement every day. Aim for at least 30 minutes every day, the ACOG recommends. While on vacation, this can look taking a walking tour, exploring a new neighborhood on foot or on a bike, or going for a swim at the beach or pool.
- Bringing along a supplement. Magnesium‘s a great one for managing bloating, moodiness, and breast tenderness, the ACOG notes. Dr. Chambers is a fan of Midol Peace Out PMS, which uses chasteberry extract, ginger, and valerian extract—all of which are thought to help reduce PMS symptoms.
The bottom line
Jet lag can do a number on your body while traveling (even though it’s so worth it for Euro summer vacations!). This includes changes and delays in your menstrual cycle, especially when you’re in a different time zone.
Fortunately, period delays from jet lag are harmless and your body should acclimate within a couple days. Just make sure you’re staying on a consistent schedule with your BC pills (if you do take them) to avoid period changes and get the best protection against pregnancy.