Exercises / Good Morning
Good Morning
The good morning is a barbell compound movement that trains hamstrings first, with glutes and back as secondary. Default rest between sets in the app: 120 s (2 min).
Also called: barbell good morning.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Good Morning
The app moves the load on Good Morning in steps of 2.5 kg — two of the smallest plate in the default inventory (1.25 kg per side). The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 100 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +2.5 kg → 102.5 kg × 6.
Alternatives
Tools for this exercise: Good Morning 1RM calculator · Good Morning load chart (% of 1RM)
Frequently asked
What muscles does the good morning work?
In the Zyra Workouts catalog the good morning is tagged with hamstrings as its primary muscle and glutes and back as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the good morning?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the good morning?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Romanian Deadlift (Dumbbell), Lying Leg Curl and Seated Leg Curl. All train hamstrings first.
Muscle groups
- Hamstrings — counts as a full set
Related exercises
Other hinge movements in the catalog:
Guides for Good Morning
Log it in Zyra Workouts
Zyra Workouts logs your sets on the good morning, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.