Barbell Bent Knee Good-morning
The Barbell Bent Knee Good-morning primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus and stabilizer support from the Erector Spinae, Rectus Femoris. It is a barbell isolation exercise at intermediate difficulty.
A barbell isolation pull exercise targeting the Erector Spinae and Gluteus Maximus.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Femoris (quadriceps)
Instructions
- Preparation: Position barbell on back of shoulders and grasp bar to sides. Execution: Bend hips to lower torso forward until parallel to floor. Bend knees slightly during descent. Raise torso until hips are extended. Repeat. Comments: Target muscle is exercisedisometrically. Begin with very light weight and add additional weight gradually to allow adequateadaptation. Throughout lift, keep back straight. Knees will have to bend more in those withless hamstring flexibility. Knees can be kept bent throughout movement. Also see straight legGoodmorning,emphasizing Hamstrings.
Alternative Exercises
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