Barbell Stiff Leg Good Morning
Learn how to do the Barbell Stiff Leg Good Morning with proper form and technique. This barbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.
How to Do the Barbell Stiff Leg Good Morning
Follow these steps to perform the Barbell Stiff Leg Good Morning with correct form:
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Hold the barbell across your upper back, resting it on your traps.
- 3Keeping your back straight, hinge forward at the hips, pushing your glutes back.
- 4Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- 5Engage your glutes and hamstrings to return to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Stiff Leg Good Morning Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Barbell Stiff Leg Good Morning?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Stiff Leg Good Morning work?
The Barbell Stiff Leg Good Morning primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Barbell Stiff Leg Good Morning?
The Barbell Stiff Leg Good Morning requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Stiff Leg Good Morning with proper form?
Start by Stand with your feet shoulder-width apart and your knees slightly bent. Hold the barbell across your upper back, resting it on your traps. Keeping your back straight, hinge forward at the hips, pushing your glutes back. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Stiff Leg Good Morning?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Barbell Stiff Leg Good Morning?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Barbell Stiff Leg Good Morning best for?
The Barbell Stiff Leg Good Morning fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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