Good Morning Into Squat: How-to, Benefits & Variations
Good morning into squat chains a hip hinge with a squat in one rep. Hinge forward first, then sit into a squat. Great warm-up combo.
Good Morning Into Squat: How-to, Benefits & Variations
Hinge forward into a good morning, then fold into a squat. Two distinct movement patterns chained together into one rep. The good morning into squat teaches your body to transition between a hip hinge and a squat without losing tension, which is what actually happens when you pick something off the floor. It is a real-world movement that happens to also be a phenomenal warm-up for both your hamstrings and your quads.
Athlete Mode 8
Sophie Jones
How to Do Good Morning Into Squat
Set up in the starting position for good morning into squat. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Natalia Gunnlaugs cues: "Drop the hips all the way down as low as you can into a squat, but really try to keep the chest open."
Complete the full range of motion. "Hinge forward. Keep the back straight. Bring your bum back."
Return to the starting position with control. Always keeping that back straight.
Natalia Gunnlaugs adds: "When you're down, you're gonna squat down, open the chest."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The good morning into squat directly supports this by targeting key muscle groups.
Coach's Tips
"Drop the hips all the way down as low as you can into a squat, but really try to keep the chest open." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Hinge forward. Keep the back straight. Bring your bum back." - Natalia Gunnlaugs
Natalia Gunnlaugs
"When you're down, you're gonna squat down, open the chest." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Always keeping that back straight." - Natalia Gunnlaugs
Natalia Gunnlaugs
"If you don't feel comfortable with hands behind head, pop them on hips" - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The good morning into squat loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Good Morning into Squat
mediumBenefits
Builds strength
The good morning into squat targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The good morning into squat directly addresses this.
Requires minimal equipment
No equipment needed. You can do the good morning into squat at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the good morning into squat with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Natalia Gunnlaugs warns: "Always keeping that back straight."
Workouts Featuring This Exercise
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Frequently Asked Questions
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