Good Morning Exercise vs. Stiff Leg Deadlift: Which One Should You Choose for Maximum Morning Fitness?

The good morning exercise and the stiff leg deadlift are both popular exercises that target the hamstrings, glutes, and lower back. They are often used interchangeably, but there are some key differences between the two. In this blog post, we will explore the good morning exercise vs stiff leg deadlift, looking at their mechanics, benefits, and drawbacks to help you determine which is best for your fitness goals.

Understanding the Mechanics of Each Exercise

Good Morning Exercise:

The good morning exercise is a compound exercise that involves hinging at the hips while keeping your legs straight. It is performed by standing with your feet shoulder-width apart and holding a barbell across your upper back. You then bend at the hips, keeping your back straight, until your torso is nearly parallel to the floor. You then return to the starting position by extending your hips.

Stiff Leg Deadlift:

The stiff leg deadlift is also a compound exercise, but it involves lifting a barbell from the floor while keeping your legs straight. It is performed by standing with your feet hip-width apart and a barbell in front of you. You then bend at the hips, keeping your back straight and your legs straight, until you can grasp the barbell. You then lift the barbell off the ground, keeping your back straight and your legs straight, until you are standing upright.

Benefits of the Good Morning Exercise

• Increased Hamstring Strength: The good morning exercise effectively targets the hamstrings, promoting strength and hypertrophy. It isolates the hamstrings, allowing for a focused and powerful contraction.
• Enhanced Hip Extension: The exercise requires a full range of motion in hip extension, leading to increased mobility and flexibility in the hips.
• Improved Lower Back Strength: The good morning exercise strengthens the erector spinae muscles, which are responsible for supporting the spine.
• Reduced Risk of Injury: By strengthening the hamstrings and lower back, the good morning exercise can help reduce the risk of injury in other activities, such as running and jumping.

Benefits of the Stiff Leg Deadlift

• Increased Glute Strength: The stiff leg deadlift is particularly effective at targeting the glutes, promoting strength and hypertrophy in this muscle group.
• Improved Hamstring and Lower Back Strength: This exercise also contributes to overall hamstring and lower back strength, similar to the good morning exercise.
• Enhanced Functional Strength: The stiff leg deadlift mimics everyday movements like picking up heavy objects, improving functional strength and stability.
• Increased Power and Explosiveness: The exercise can help increase power and explosiveness due to the heavy lifting involved.

Drawbacks of the Good Morning Exercise

• Risk of Lower Back Injury: If performed incorrectly, the good morning exercise can put excessive stress on the lower back, increasing the risk of injury.
• Limited Weight Capacity: The good morning exercise typically involves lighter weights compared to the stiff leg deadlift, which may limit muscle growth potential for some individuals.
• Requires Flexibility: The exercise requires good hip and hamstring flexibility to achieve the proper range of motion.

Drawbacks of the Stiff Leg Deadlift

• Higher Risk of Injury: The stiff leg deadlift is a more complex exercise with a higher risk of injury, particularly for individuals with pre-existing back issues.
• Requires Proper Technique: Proper form is crucial for preventing injury, and it can be challenging to master the stiff leg deadlift technique.
• Limited Range of Motion: The stiff leg deadlift involves a more limited range of motion compared to the good morning exercise, which may limit its effectiveness for some individuals.

Choosing the Right Exercise for Your Needs

Ultimately, the best exercise for you depends on your individual goals and fitness level.

• For those seeking to primarily target the hamstrings and improve hip extension: The good morning exercise may be a better choice.
• For those seeking to build overall lower body strength, including the glutes, and increase power: The stiff leg deadlift may be more suitable.

If you are new to weightlifting or have any pre-existing injuries, it is recommended to consult with a qualified fitness professional before attempting either exercise.

Tips for Performing Each Exercise Safely and Effectively

Good Morning Exercise:

• Warm up: Before performing the good morning exercise, warm up your hamstrings and lower back with dynamic stretches.
• Use proper form: Keep your back straight throughout the entire movement, and avoid rounding your shoulders.
• Start with a light weight: Gradually increase the weight as you get stronger.
• Focus on the movement: Pay attention to the feeling in your hamstrings and glutes.

Stiff Leg Deadlift:

• Warm up: Perform dynamic stretches to prepare your hamstrings, glutes, and lower back.
• Use proper form: Keep your back straight, your core engaged, and your legs straight throughout the movement.
• Start with a light weight: Gradually increase the weight as you get stronger.
• Focus on the movement: Pay attention to the feeling in your hamstrings, glutes, and lower back.

Beyond the Basics: Variations and Progressions

Good Morning Exercise Variations:

• Barbell Good Morning: The traditional version of the exercise, using a barbell across the upper back.
• Dumbbell Good Morning: A more accessible variation using dumbbells held at the sides.
• Banded Good Morning: Using a resistance band around the hips for added resistance and stability.

Stiff Leg Deadlift Variations:

• Conventional Stiff Leg Deadlift: The traditional version, lifting the barbell from the floor with straight legs.
• Romanian Deadlift: A variation where the barbell is lifted from the ground with a slight bend in the knees.
• Single Leg Stiff Leg Deadlift: A more challenging variation performed on one leg at a time.

The Final Verdict: A Powerful Combo for Strength and Growth

While the good morning exercise and the stiff leg deadlift are often seen as competitors, they can also be powerful complements to each other. Incorporating both exercises into your training program can provide a well-rounded approach to targeting the hamstrings, glutes, and lower back. Remember to prioritize proper form, start with lighter weights, and gradually progress as you get stronger.

Questions We Hear a Lot

Q: Can I do both exercises in the same workout?

A: Yes, you can include both the good morning exercise and the stiff leg deadlift in the same workout. However, it is important to prioritize proper form and recovery. Avoid performing both exercises back-to-back and allow for sufficient rest between sets.

Q: Should I do the good morning exercise or the stiff leg deadlift first?

A: The order of exercises can depend on your individual goals and preferences. Some people prefer to perform the good morning exercise first, as it can warm up the hamstrings and lower back for the stiff leg deadlift. Others may prefer to perform the stiff leg deadlift first, as it is a more demanding exercise.

Q: What are some other exercises that target the hamstrings and glutes?

A: Other exercises that target the hamstrings and glutes include:

• Leg curls
• Glute bridges
• Hip thrusts
• Lunges
• Squats

Q: Is it necessary to use weights for these exercises?

A: While using weights can increase resistance and challenge your muscles, you can also perform both exercises without weights. Bodyweight versions can be effective for building strength and improving form.

Q: How often should I perform these exercises?

A: The frequency of performing these exercises depends on your training program and recovery needs. It is generally recommended to perform them 1-2 times per week, allowing for sufficient rest and recovery between sessions.