Exercise

TRX Good Morning

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Glutes and hamstringsBack
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Workout Center

The TRX good morning is a hip-hinge exercise performed while holding suspension straps for counterbalance, training the hamstrings, glutes, and lower back through a controlled forward bend at the hips. Unlike the barbell good morning, the strap tension provides a slight assist and stability cue, making the hinge pattern more accessible while still loading the posterior chain. It also requires continuous core bracing to resist the pull of the straps, adding a stability component the barbell version lacks. This makes it a useful tool for reinforcing hip-hinge mechanics before progressing to heavier loaded variations.

Muscles Targeted

  • Primary: Hamstrings, glutes
  • Secondary: Erector spinae (lower back)
  • Tertiary: Core stabilizers

Starting Position

Anchor the TRX straps overhead and adjust them to mid-length. Face the anchor point, hold a handle in each hand with palms facing each other, and lean back slightly so the straps are taut with arms extended in front of your chest. Stand with feet hip-width apart, knees slightly bent, body forming a straight line from head to heels as you lean back against the strap tension.

Execution Steps

  1. Brace your core and set a slight, fixed bend in your knees
  2. Hinge at the hips, pushing your hips backward while your torso leans forward, keeping the straps taut
  3. Lower your torso until you feel a stretch through your hamstrings, keeping your spine neutral
  4. Keep your arms relatively straight, letting the strap tension guide your balance rather than pulling with your arms
  5. Pause briefly at the bottom of the hinge
  6. Drive your hips forward and squeeze your glutes to return to the starting standing position
  7. Repeat for the desired number of reps

Form Cues

  • Push your hips back first; the knees should move only slightly through the hinge
  • Keep your spine neutral throughout, avoiding any rounding of the lower back
  • Let the straps assist your balance rather than pulling yourself up with your arms
  • Keep your weight in your heels and midfoot as you hinge back
  • Squeeze your glutes hard at the top of each rep to complete hip extension

Common Mistakes

  • Bending the knees too much: turns the hinge into a squat pattern and reduces hamstring loading. Keep the knee bend minimal and fixed.
  • Rounding the lower back: increases spinal injury risk. Keep the chest up and spine neutral throughout the descent.
  • Pulling with the arms: using the straps like a rowing motion reduces the hip-hinge training effect. Keep arms extended and let the hips do the work.
  • Hinging past your hamstring flexibility: excessive forward lean rounds the back. Stop the descent once you feel a solid hamstring stretch.
  • Standing too close to the anchor: insufficient strap tension removes the balance benefit. Adjust foot position so the straps stay taut throughout the movement.

Variations

  • Barbell good morning: loaded version using a barbell across the back for greater resistance
  • Single-leg TRX good morning: performed on one leg to add a balance and unilateral strength challenge
  • TRX Romanian deadlift: similar hip-hinge pattern with a more upright torso, emphasizing hamstring stretch
  • Banded good morning: uses a resistance band across the shoulders instead of a barbell for a lighter loading option
  • Weighted TRX good morning: hold a light dumbbell or kettlebell at the chest while performing the hinge for added resistance

Tips for Progression

  • Increase range of motion gradually as hamstring flexibility improves
  • Slow the eccentric: take 3-4 seconds on the way down to increase time under tension
  • Progress to the single-leg variation once the bilateral version feels controlled and stable
  • Transition to a light barbell or banded good morning once hip-hinge mechanics are solid

Training Notes

Use the TRX good morning as a posterior-chain accessory movement 1-2 times per week, typically for 2-3 sets of 10-12 reps. Rest 60 seconds between sets. It works well early in a lower-body session to reinforce hip-hinge mechanics before heavier deadlift or squat work, or as an accessory finisher targeting the hamstrings and glutes.

Exercise Details

Body Parts
Glutes and hamstrings, Back
Category
Workout Center

Frequently Asked Questions

How often should I do the TRX Good Morning?

Because the TRX Good Morning works glutes and hamstrings, back, two to three sessions a week is a sensible range for most people. It is a compound movement, so it pulls in several muscle groups at once and needs a full day of recovery before you hit the same pattern again. If you train it harder, do it less often.

Is the TRX Good Morning suitable for beginners?

The TRX Good Morning sits at an intermediate level for most lifters. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the TRX Good Morning causes pain?

Stop the set right away. A working burn in glutes and hamstrings is fine, but sharp or pinching pain is a signal, not a challenge. Reset your trx setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the TRX Good Morning?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pulling movement, let your back and arms drive the work rather than yanking with momentum. When form holds across all sets, nudge the load up a little.

Can I modify the TRX Good Morning?

Plenty of options exist. You can swap the trx for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around glutes and hamstrings, back. Splitting a compound lift into its parts is a fair way to build the pattern. Adjust to fit your body, not the other way round.