Simple Bodyweight Goodmorning to Front Squat
Bodyweight complex that links a goodmorning hinge with a front squat for posterior and anterior chain work.
Full BodyBeginnerStrengthCompound
At a glance
| Muscles worked | Primary: glutes & quads. Secondary: hamstrings, core, lower back |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~28 kcal |
| Equipment | None needed |
How to do it
- Stand tall and hinge into a bodyweight goodmorning.
- From the hinge, transition into a front-squat stance and descend.
- Drive through the mid-foot to stand.
- Keep the core braced and back flat.
- Complete 4 sets of 10-12 reps.
Coaching tips
Benefits
Bodyweight complex that links a goodmorning hinge with a front squat for posterior and anterior chain work.
Common mistakes
Avoid rounding the back on the hinge or letting the knees cave on the squat.
Make it harder
Add light weight or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Inhale on the hinge and descent, exhale as you stand.
Build a workout with this exercise
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Beginner · 4 sets × 30sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.