10 Best Seated Good Mornings Alternatives for Back Strength

Seated Good Mornings are done seated with a barbell. Ranked closest by our scoring: the Reverse Plank With Leg Lift, the Natural Glute Ham Raise and the Glute Bridge Two Legs On Bench.

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

Original Exercise: Seated Good Mornings

Seated Good Mornings
Primary muscle
Erector Spinae
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Glutes

How to perform Seated Good Mornings
  1. Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
  2. Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
  3. Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
  4. Pause just above the pins and reverse the motion until your torso it upright.
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Ranked Seated Good Mornings Alternatives

10 substitutes, ranked by how closely each one matches Seated Good Mornings 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. Reverse Plank With Leg LiftPlay demonstration

    1. Reverse Plank With Leg Lift

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the erector spinae.

    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 erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not seated
  2. Natural Glute Ham Raise

    2. Natural Glute Ham Raise

    47% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the hamstrings rather than the erector spinae.

    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, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than Seated Good Mornings
  3. Glute Bridge Two Legs On BenchPlay demonstration

    3. Glute Bridge Two Legs On Bench

    46% 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, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  4. Reverse Hyper On Flat BenchPlay demonstration

    4. Reverse Hyper On Flat Bench

    46% 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, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  5. Rear Decline BridgePlay demonstration

    5. Rear Decline Bridge

    46% 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, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  6. Janda Sit-upPlay demonstration

    6. Janda Sit-up

    45% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the abs rather than the erector spinae.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body 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: abs, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  7. Jackknife Sit-upPlay demonstration

    7. Jackknife Sit-up

    45% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  8. Bench Hip ExtensionPlay demonstration

    8. Bench Hip Extension

    44% 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, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
    • Balance: easier to stay steady on than Seated Good Mornings
  9. Butt Lift (Bridge)

    9. Butt Lift (Bridge)

    44% 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, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  10. Hip Raise (Bent Knee)Play demonstration

    10. Hip Raise (Bent Knee)

    44% match
    • Abs
    • 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 hands by your sides, palms facing down.
    3. Engage your core and glutes, 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, 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: abs, not erector spinae
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated

Seated Good Mornings FAQ

What muscles does Seated Good Mornings work?

Seated Good Mornings primarily target the erector spinae through spinal extension under load. They also recruit the hamstrings and glutes as secondary hip-hinge muscles, with core and oblique activation for trunk stability during the movement.

What is the best bodyweight alternative to Seated Good Mornings?

A strict back extension (superman) is the best bodyweight option to target the erectors: lie prone and lift chest and thighs while squeezing the glutes and retracting the scapulae. For progressive challenge, use slow eccentrics and pause at peak contraction to increase time under tension for the spinal extensors.

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