Kelsie VanKoughnettFounder of Fortalé | Kinesiology Graduate (B.HES) | Certified Personal Trainer | Online Fitness & Nutrition Coach

October 9, 2026

9 Oct 2026 · 1 min

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1:13

Kelsie VanKoughnett breaks down barbell good mornings, showing where to place the bar (in the groove between neck and upper back), how to hinge at the hips, and why controlled movement matters more than momentum. Common mistakes include placing the bar on the neck and using swing to power through reps instead of squeezing glutes and hamstrings.

Chapters

If you're trying to grow your glutes but your good mornings look like this, your form needs a lot of rescue. Oh, I guess that's my cue. If your form's impossible, call Kels Possible. Here's exactly how to fix it. Start with the barbell just at shoulder height and make sure it's resting in a little groove between your neck and your back. A lot of times people have it right on their neck or way too down, and that is just not safe. Line up your feet hip-width distance apart facing the front and make sure your heels are directly Just slightly below the barbell before you rise. Then keeping your knees over top of your ankles, the only part of your body that's moving is your butt being pulled towards the back of the room with an invisible string. Keeping a slight bend in your knees, stopping when your back is parallel with the ground below you before you exhale and push up through your heels. Squeeze through your glutes and your hamstrings and your core. A lot of the times I'll see girls swinging, pulsing momentum forward, which just takes all of the control out of your glutes and the tension. The goal is to always keep your glutes engaged, so we really want to slow it down and invite no And that's exactly how to perfect your good morning form if you want the maximum glute gains possible. Follow for more form tips. Kelsie Possible out. Peace.