10 Best Barbell Stiff Leg Good Morning Alternatives for Home & Gym

The Barbell Stiff Leg Good Morning is done standing with a barbell. Ranked closest by our scoring: the Reverse Plank With Leg Lift, the Reverse Hyper On Flat Bench and the Glute Bridge Two Legs On Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Stiff Leg Good Morning

Barbell Stiff Leg Good MorningPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Barbell Stiff Leg Good Morning
  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the barbell across your upper back, resting it on your traps.
  3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
  4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
  5. Engage your glutes and hamstrings to return to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Stiff Leg Good Morning Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Stiff Leg Good Morning on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Reverse Plank With Leg LiftPlay demonstration

    1. Reverse Plank With Leg Lift

    76% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  2. Reverse Hyper On Flat BenchPlay demonstration

    2. Reverse Hyper On Flat Bench

    63% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  3. Glute Bridge Two Legs On BenchPlay demonstration

    3. Glute Bridge Two Legs On Bench

    62% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Rear Decline BridgePlay demonstration

    4. Rear Decline Bridge

    61% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  5. Bench Hip ExtensionPlay demonstration

    5. Bench Hip Extension

    59% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Stiff Leg Good Morning
  6. Butt Lift (Bridge)

    6. Butt Lift (Bridge)

    59% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  7. Pelvic Tilt Into BridgePlay demonstration

    7. Pelvic Tilt Into Bridge

    59% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Low Glute Bridge On FloorPlay demonstration

    8. Low Glute Bridge On Floor

    59% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Glute Bridge MarchPlay demonstration

    9. Glute Bridge March

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Single Leg Bridge With Outstretched LegPlay demonstration

    10. Single Leg Bridge With Outstretched Leg

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Barbell Stiff Leg Good Morning FAQ

What muscles does Barbell Stiff Leg Good Morning work?

The movement primarily targets the glutes and hamstrings through hip extension and eccentric hamstring control. The erector spinae and other spinal stabilizers activate isometrically to maintain a neutral spine, so hinge at the hips and avoid lumbar flexion to emphasize posterior chain work.

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