Instructions

1

Stand with feet shoulder-width apart, body upright, arms positioned behind head with hands clasped or extended for balance, core engaged, neutral spine alignment

2

Maintain an upright torso position with minimal forward lean, keep chest up and shoulders back, distribute weight evenly across both feet, prepare to perform explosive vertical movement

3

Initiate descent by bending hips and knees simultaneously, lowering the body in a controlled manner until thighs are parallel to the ground or slightly below, maintain upright torso position throughout descent, keep knees tracking over toes

4

Drive explosively through heels and midfoot to extend hips and knees powerfully, propel body upward to leave the ground, return to standing position with controlled landing, absorb impact through quadriceps and glutes, immediately transition into next repetition or hold top position briefly

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Good Morning Squat is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, Thighs, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Reduces the likelihood of Hips, Thighs injuries by reinforcing connective tissue strength.
Improves overall Hips, Thighs stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips, Thighs.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

To maximize the Good Morning Squat, actively squeeze the Quadriceps at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Adductors to maintain control of the Body weight.

Good Morning Squat