What is Straddle Good Mornings?
Straddle Good Mornings are a bodyweight hip-hinge exercise that targets the hamstrings, glutes, and lower back. This easy-level movement improves posterior chain mobility and teaches hip-hinge mechanics, making it suitable for warm-ups or beginners building hamstring and glute strength and stability.
How to Do Straddle Good Mornings
- Set wide stance: Stand with feet wider than shoulder-width in a comfortable straddle, toes slightly turned out. Keep knees soft and maintain a neutral spine.
- Brace core: Draw your belly button toward the spine, lengthen through the torso, and inhale to prepare. Keep a tight core to protect the lower back.
- Initiate hip hinge: Push hips back while keeping chest tall and shoulders down. Bend slightly at the knees and hinge from the hips, not the lower back.
- Lower with control: Slowly lower your torso until you feel a hamstring stretch or your range allows, keeping a flat back and even weight between both feet.
- Return upright: Drive hips forward, squeeze the glutes, and exhale as you stand. Avoid rounding the spine and reset form before the next repetition.
Muscle Groups
Hamstring, Glutes, Back
Description
Start the exercise by standing with your feet wider apart than shoulder-width.Engage your core and hinge your hips backward with. a slow controlled movement. After lowering your upper body, hinge forward and return to a standing position.
Repeat for the required amount of repetitions.
Movement Group
Warm-Up
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Straddle Good Mornings?
Straddle Good Mornings improve hamstring and glute activation, enhance lower-back stability, and reinforce hip-hinge mechanics. They boost posterior chain mobility and work well as a low-load warm-up or rehab-friendly exercise since no equipment is required.
What are common mistakes doing Straddle Good Mornings?
Common mistakes include rounding the lower back, hinging from the spine instead of hips, locking the knees, and using momentum. To avoid injury, keep a neutral spine, soft knees, controlled tempo, and a braced core throughout the movement.
How can I progress or modify Straddle Good Mornings?
Modify by reducing range, using a wall or chair for support, or practicing with a dowel. Progress by increasing depth, adding a light band or dumbbell, slowing tempo, or advancing to single-leg good mornings when hip-hinge control is solid.