barbell stiff leg good morning: technique and muscles worked

Animated demonstration of barbell stiff leg good morning

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and your knees slightly bent.
Step:2 Hold the barbell across your upper back, resting it on your traps.
Step:3 Keeping your back straight, hinge forward at the hips, pushing your glutes back.
Step:4 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
Step:5 Engage your glutes and hamstrings to return to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Barbell
Body part: Thighs Glutes
Target muscle: Hamstrings Gluteus maximus
Secondary muscle: Lower back Quadriceps Adductors

Hypertrophy grade

Good7 / 10

Nemeo’s take

Good morning at the bar effectively targets the hamstrings and glutes, placing marked tension in the stretched position, which is excellent for hypertrophy. However, lumbar stability and technique often limit the maximum load: postural support sometimes becomes the limiting factor, unlike a more secure hip thrust. It is a valuable exercise, but the balance between muscular stimulation and technical risks must remain under control, especially compared to more stable or guided variations.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell stiff leg good morning

How to do this exercise

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