Substitute Exercise For Good Mornings A Comprehensive Guide

Good mornings are a popular exercise that targets your lower back, glutes, and hamstrings. However, if you have mobility issues or back pain, good mornings may not be the best fit for you. Fortunately, there are plenty of substitute exercises that can target the same muscle groups without putting unnecessary strain on your body. In this article, we’ll discuss the top substitute exercises for good mornings and how to perform them correctly.

Table of Contents

• Deadlifts
• Back Extensions
• Hip Thrusts
• Step-Ups
• FAQ

Deadlifts

Deadlifts are a compound exercise that targets your lower back, glutes, and hamstrings. They are a great substitute for good mornings because they work the same muscle groups, but with less strain on your back. To perform a deadlift:

1. Stand with your feet hip-width apart and a barbell on the ground in front of you.
2. Bend down and grip the bar with your hands slightly wider than shoulder-width apart.
3. With your back straight and your core engaged, stand up, lifting the barbell off the ground.
4. Lower the bar back down to the ground, keeping your back straight and your core engaged.

Repeat for 3-4 sets of 8-12 reps.

Back Extensions

Back extensions are a great exercise for targeting your lower back and glutes. They are a good substitute for good mornings because they don’t put any strain on your hamstrings. To perform a back extension:

1. Lie face down on a back extension bench with your feet anchored in place.
2. Place your hands behind your head and engage your core muscles.
3. Lift your upper body off the bench, keeping your back straight and your neck in line with your spine.
4. Lower your upper body back down to the bench.

Repeat for 3-4 sets of 8-12 reps.

Hip Thrusts

Hip thrusts are a great exercise for targeting your glutes and hamstrings. They are a good substitute for good mornings because they work the same muscle groups, but with less strain on your lower back. To perform a hip thrust:

1. Start by sitting on the ground with your back against a bench and a barbell across your hips.
2. With your feet flat on the ground and your knees bent, lift your hips up towards the ceiling.
3. Squeeze your glutes at the top of the movement, then lower your hips back down to the ground.

Repeat for 3-4 sets of 8-12 reps.

Step-Ups

Step-ups are a great exercise for targeting your glutes and hamstrings. They are a good substitute for good mornings because they work the same muscle groups, but with less strain on your lower back. To perform a step-up:

1. Stand in front of a step or bench that is knee-height.
2. Step up onto the bench with one foot, then bring your other foot up to meet it.
3. Step back down with one foot, then the other.

Repeat for 3-4 sets of 8-12 reps on each leg.

FAQ

What are good mornings?

Good mornings are an exercise that targets your lower back, glutes, and hamstrings. They are performed by holding a barbell across your shoulders and bending forward at the hips.

Why should I substitute good mornings?

If you have mobility issues or back pain, good mornings may not be the best fit for you. Substitute exercises can target the same muscle groups without putting unnecessary strain on your body.

How many sets and reps should I do?

For each exercise, aim for 3-4 sets of 8-12 reps.

Can I do these exercises at home?

Yes! All of these exercises can be done at home with minimal equipment.

Pros and Cons

Pros:

• Substitute exercises can target the same muscle groups without putting unnecessary strain on your body.
• These exercises can be done at home with minimal equipment.

Cons:

• Substitute exercises may not be as effective as good mornings for some people.
• It may take some trial and error to find the right substitute exercise for you.