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Exercise handout — move better, feel better.
Good Morning (Bodyweight)
Bodyweight hip hinge exercise for posterior chain activation and hamstring flexibility.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
3 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hands behind head (prisoner position) or on hips
- Slight bend in knees
Step 1 of 4
Push hips back while keeping spine neutral
Step 2 of 4
Lower torso until roughly parallel to floor
Step 3 of 4
Feel stretch in hamstrings
Step 4 of 4
Drive hips forward, squeeze glutes to stand
Breathing
- Inhale as you hinge forward
- Exhale as you stand
Form Cues
- Hinge at hips, not waist
- Keep back flat throughout
- Lead with chest when standing
- Squeeze glutes at top
Common Mistakes to Avoid
- Rounding the back
- Not pushing hips back enough
- Bending knees too much
- Moving too fast
Safety Information
Do not round back. Start with small range and progress.
Progressions
Add band or barbell, increase range
Regressions
Smaller range of motion, hands on hips
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.