Seated Good Mornings
Back StrengthGluteal StrengthPosturePosterior Chain
Benefits
- Strengthens back muscles (erector spinae)
- Activates gluteal muscles
- Improves posture
- Builds posterior chain strength
- Protects spine with proper hinge technique
How to do Seated Good Mornings
- Sit in Seated Mountain Pose
- Optional: Place hands behind head, elbows wide
- OR: Cross arms over chest
- OR: Hands on thighs
- INHALE: Lengthen spine, engage core
- EXHALE: Hinge forward from hips
- - Keep spine PERFECTLY FLAT and LONG
- - Lead with chest, not head
- - Gaze remains forward
- - Lower chest toward thighs
- - NEVER round the back
- INHALE: Return to upright with control
- Feel activation in back and glutes
Breathing
- Inhale to prepare and lengthen
- Exhale as you hinge forward
- Inhale to return upright
- Maintain steady breathing
Repetitions: 5-10 times, 2-3 sets.
Safety notes
MANDATORY MODIFICATION: Hinge forward from hips while keeping spine FLAT and LONG. This is the PRIMARY APPLICATION OF FLAT-BACK HINGE protocol
- NEVER round the spine
- Avoid if acute lower back pain
- Stop if sharp pain occurs
Modifications
Make it easier
- Reduce depth of forward hinge
- Keep hands on thighs for support
- Perform only 3-5 repetitions
- Hinge only 30-45 degrees
Make it more challenging
- Hold bottom position for 3-5 seconds
- Increase to 15 repetitions
- Add resistance band around upper back
Common mistakes to avoid
- ROUNDING THE SPINE (major safety violation)
- Looking down instead of forward
- Moving too quickly
- Not engaging core
- Going too deep without maintaining form