Videos
Instructions
- Sit on the floor in a shinbox position with one leg folded in front and the other to the side.
- Hold a barbell across your upper back or keep hands behind head if performed without equipment.
- Keep your back straight and hinge forward from your hips over the front leg.
- Return to upright seated position maintaining spinal alignment.
- Switch to the opposite shinbox side and repeat the movement.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Engage core and glutes to stabilise the pelvis.
- Avoid rounding your lower back when leaning forward.
Breathing Tips
- Inhale before you hinge forward.
- Exhale as you return to the upright position.
Medical restrictions
- Lower back injuries
- Hip mobility limitations
- Knee injuries affecting deep flexion
What muscles do the alternating shinbox good morning work?
The alternating shinbox good morning primarily works the glutes and hamstrings while engaging the lower back, quadriceps, and adductors for stability during the hip hinge in rotational positions.
Is the alternating shinbox good morning good for mobility?
Yes, the alternating shinbox good morning is excellent for improving hip mobility, particularly external and internal rotation, while enhancing hinge mechanics and lower back stability.
Can I do the alternating shinbox good morning without equipment?
Yes, you can perform the alternating shinbox good morning without equipment by placing your hands behind your head or across your chest to focus on mobility and control.
The Alternating Shinbox Good Morning is a functional mobility and strengthening exercise designed to improve hip external rotation, internal rotation, and hinge pattern stability. It combines the traditional good morning hip hinge with the shinbox seated position, enhancing rotational hip mobility while targeting glutes and hamstrings effectively. This movement is particularly beneficial for athletes seeking to increase rotational capacity, lumbar stability, and lower body coordination for sports performance or daily functional tasks. By alternating sides, it ensures balanced development and actively prepares the hips for squatting, lunging, or rotational tasks in training. This exercise can be performed with a barbell for added load or without equipment as a dynamic mobility drill. Its versatility makes it suitable in warm-ups, mobility circuits, or as an accessory strengthening movement in comprehensive lower body or functional training sessions.