Videos
Instructions
- Stand with your feet shoulder-width apart holding a dumbbell against your chest in a goblet position.
- Brace your core and keep your chest up while maintaining a slight bend in your knees.
- Hinge at the hips to lower your torso forward while keeping your back straight.
- Lower until you feel a stretch in your hamstrings, without rounding your back.
- Return to the starting position by driving your hips forward and engaging your glutes.
Technical Tips
- Keep the dumbbell close to your chest to maintain balance.
- Avoid rounding your lower back throughout the movement.
- Shift your weight slightly into your heels to engage posterior chain.
- Maintain a neutral spine and aligned neck during the hinge.
Breathing Tips
- Inhale deeply as you hinge forward.
- Exhale forcefully as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hamstring strains
- Herniated discs
- Hip mobility limitations
Description
The Dumbbell Goblet Good Morning is a posterior chain strengthening exercise that emphasizes hip hinging mechanics and functional core engagement. By holding a dumbbell in front of the chest, this movement encourages proper spinal alignment and provides a counterbalance that aids in maintaining posture. It effectively targets the glutes, hamstrings, and lower back while also involving the core for stability. Ideal for improving deadlift and squat performance, the goblet hold variation makes the Good Morning more accessible and spine-friendly, especially for those newer to hip-hinge patterns. It serves as an excellent alternative to barbell versions and is frequently included in lower body and posterior chain-focused strength programs. This exercise is widely used in bodybuilding, fitness training, and athletic conditioning routines to build foundational strength, enhance flexibility in the hamstrings, and reinforce good lifting posture. Integrating the Dumbbell Goblet Good Morning into a routine supports injury prevention and long-term movement efficiency.
What muscles do Dumbbell Goblet Good Mornings work?
Dumbbell Goblet Good Mornings primarily target the hamstrings, glutes, and lower back, making them excellent for posterior chain development and functional strength.
Is the Dumbbell Goblet Good Morning safe for beginners?
Yes, the goblet variation offers a more controlled movement pattern, making it a safer option for beginners learning the hip hinge technique.
How heavy should my dumbbell be for Goblet Good Mornings?
Start with a light to moderate weight that allows you to maintain perfect form, gradually increasing as your hip mobility and posterior strength improve.
Can I do Goblet Good Mornings without equipment?
Yes, you can perform bodyweight Good Mornings using the same hip hinge movement to practice form and build neuromuscular control.
What are common mistakes to avoid during Goblet Good Mornings?
Avoid rounding your back, locking your knees, or shifting weight to your toes, as these errors can compromise spinal safety and reduce muscle engagement.