Barbell Stiff Leg Good Morning

glutesupper legsbarbell

Matutunan kung paano gawin ang Barbell Stiff Leg Good Morning nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Barbell Stiff Leg Good Morning exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Stiff Leg Good Morning

Sundin ang mga hakbang na ito para maisagawa ang Barbell Stiff Leg Good Morning nang may tamang form:

  1. 1Tumayo na ang mga paa ay magkahiwalay ng shoulder-width at bahagyang nakatekuk ang iyong mga tuhod.
  2. 2Hawakan ang barbell sa iyong upper back, nakapatong sa iyong traps.
  3. 3Habang pinapanatiling tuwid ang iyong likod, yumuko sa mga balakang, itutulak ang iyong glutes palikod.
  4. 4Ibaba ang iyong torso hanggang kahanay ito sa lupa, nararamdaman ang stretch sa iyong hamstrings.
  5. 5I-engage ang iyong glutes at hamstrings upang bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Stiff Leg Good Morning

Primary

glutes

Secondary

hamstringslower back

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Stiff Leg Good Morning?

Ang Barbell Stiff Leg Good Morning ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Barbell Stiff Leg Good Morning?

Ang Barbell Stiff Leg Good Morning ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Stiff Leg Good Morning nang may tamang form?

Simulan sa pamamagitan ng Tumayo na ang mga paa ay magkahiwalay ng shoulder-width at bahagyang nakatekuk ang iyong mga tuhod. Hawakan ang barbell sa iyong upper back, nakapatong sa iyong traps. Habang pinapanatiling tuwid ang iyong likod, yumuko sa mga balakang, itutulak ang iyong glutes palikod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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