10 Best Good Morning Alternatives for Hamstring Strength

The Good Morning is done standing with a barbell. Ranked closest by our scoring: the Kick Out Sit, Moving Claw Series and the Natural Glute Ham Raise.

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

Original Exercise: Good Morning

Good Morning
Primary muscle
Hamstrings
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Glutes, Lower Back

How to perform Good Morning
  1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
  2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
  3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
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Ranked Good Morning Alternatives

10 substitutes, ranked by how closely each one matches the 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
    Kick Out SitPlay demonstration

    1. Kick Out Sit

    68% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the hamstrings one side at a time.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. 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: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning
  2. Moving Claw Series

    2. Moving Claw Series

    67% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning
    • Balance: harder to stay steady on than the Good Morning
  3. Natural Glute Ham Raise

    3. Natural Glute Ham Raise

    66% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Good Morning
  4. Linear Acceleration Wall Drill

    4. Linear Acceleration Wall Drill

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning
  5. Self Assisted Inverse Leg CurlPlay demonstration

    5. Self Assisted Inverse Leg Curl

    62% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  6. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    6. Self Assisted Inverse Leg Curl (On Floor)

    62% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    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: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  7. Single Leg Platform SlidePlay demonstration

    7. Single Leg Platform Slide

    62% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement 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: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning
    • Balance: harder to stay steady on than the Good Morning
  8. Reverse Plank With Leg LiftPlay demonstration

    8. Reverse Plank With Leg Lift

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  9. Inverse Leg Curl (Bench Support)Play demonstration

    9. Inverse Leg Curl (Bench Support)

    55% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Standing Single Leg CurlPlay demonstration

    10. Standing Single Leg Curl

    48% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning
    • Balance: harder to stay steady on than the Good Morning

Why You Might Need a Good Morning Alternative

You might substitute Good Mornings for several reasons: low-back pain, limited access to a barbell, poor technical tolerance for loaded forward flexion, or a desire for unilateral work and eccentric emphasis. Switching reduces compressive and shear loading of the lumbar spine while still targeting hip extension and hamstring lengthening. Choose variations that limit spinal torque, for example, single-leg RDLs reduce axial load and improve posterior chain activation. Use a controlled eccentric tempo and maintain a braced core to protect the lumbar spine and keep hamstrings under tension throughout the range of motion.

Good Morning FAQ

What muscles does Good Morning work?

Good Mornings primarily load the hamstrings and glutes through hip extension while also engaging the erector spinae to resist spinal flexion. The movement emphasizes posterior chain eccentric control when you hinge forward under load.

What is the best bodyweight alternative to Good Morning?

The best bodyweight alternative is the Nordic hamstring curl because it provides strong eccentric demand on the hamstrings with minimal spinal loading. Anchor your feet, keep hips extended, and control the slow descent to maximize hamstring activation.

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