Seated good mornings are an isolation exercise that hits the lower back and uses the glutes and hamstrings as secondary muscles. Set up for the exercise by placing a barbell across the back of your shoulders. The bar shoulder rest on the trap muscles -not the back of the neck.

Sit down on the end of a flat bench with your knees and feet together.

Execute the exercise by slowly bending forward while keeping your back straight, head up, and eyes looking straight out in front of you.

Lower yourself down until your chest almost hits your knees.

Do not pause at the bottom of the exercise, and immediately start raising to the start position.

Repeat for desired reps.

Exercise Tips:

Keep your back straight throughout the set.