Sculpt Your Glutes with Seated Good Mornings: The Ultimate Routine

seated exercises

When it comes to achieving a strong and well-defined lower body, the importance of targeting the glute muscles cannot be overstated. Among the many exercises that can help you achieve this goal, the seated good morning stands out as an effective and versatile option. In this article, we will delve into the benefits of the seated good morning exercise and provide you with the ultimate routine to sculpt your glutes and enhance your lower body strength.

Understanding the Seated Good Morning Exercise

The seated good morning is a compound exercise that primarily targets the gluteus maximus, hamstrings, and lower back muscles. It involves sitting on the edge of a bench with your knees slightly bent and your feet firmly planted on the ground. With a barbell placed across your upper back, you hinge forward at the hips while maintaining a flat back, mimicking the motion of bowing. This exercise not only engages your glutes but also promotes hip mobility and core stability.

Benefits of Seated Good Mornings

  • Isolation of Glute Muscles: Seated good mornings provide a focused workout for your glutes, helping to isolate and activate these muscles for better growth and definition.
  • Reduced Lower Back Strain: Unlike traditional good mornings, the seated variation minimizes stress on the lower back, making it a safer option for individuals with back concerns.
  • Improved Posture and Core Strength: Performing seated good mornings with proper form helps strengthen your core and improve your posture, contributing to overall spinal health.
  • Enhanced Hip Mobility: The controlled hip hinge in seated good mornings improves hip mobility, making daily movements more fluid and efficient.

The Ultimate Seated Good Morning Routine

1. Warm-Up:

Start with a 5-10 minute dynamic warm-up that includes light cardio and dynamic stretches to prepare your muscles for the workout.

2. Equipment Setup:

Place a bench in a squat rack and position it at a height that allows your feet to rest flat on the ground when seated. Load a barbell with an appropriate weight and secure it on your upper back.

3. Proper Form:

Sit on the bench with your knees bent at a comfortable angle and your feet flat on the floor. Engage your core and maintain a neutral spine.

4. Rep and Set Structure:

Begin with 3 sets of 8-10 repetitions. Gradually increase the weight as your strength improves. Focus on controlled and smooth movements throughout each repetition.

5. Breathing Technique:

Inhale as you sit up straight, and exhale as you hinge forward from your hips, keeping your back flat and core engaged.

6. Rest Intervals:

Allow 1-2 minutes of rest between sets to allow your muscles to recover and maintain proper form.

7. Progression:

As you become more comfortable with the exercise, consider incorporating resistance bands or adding a stability challenge by performing the exercise on a stability ball.

8. Frequency:

Include seated good mornings in your lower body or leg day routine 2-3 times per week, allowing sufficient recovery time between sessions.

9. Cooling Down:

After completing your sets, perform static stretches targeting the glutes, hamstrings, and lower back to aid in muscle recovery.


The seated good morning exercise presents a powerful opportunity to sculpt your glutes while improving overall lower body strength and stability. By incorporating this exercise into your fitness routine and following the ultimate routine outlined in this article, you can unlock the potential for a stronger, more defined lower body. Remember, consistency and proper form are key to reaping the full benefits of seated good mornings. So, go ahead, embrace the challenge, and watch your glutes transform as you master this ultimate routine