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Plate Good Morning
A hip hinge exercise using a weight plate that targets hamstrings and glutes to build posterior chain strength and hip mobility; serves as a foundational movement for deadlifts.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes, Lower Back
Secondary Muscles
Abs, Obliques, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
8/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, holding a weight plate behind your neck, resting it on your upper traps, core engaged, and knees slightly bent.
- Push hips back to initiate the hinge, keeping shins vertical.
- Lower torso forward while maintaining neutral spine until hamstrings stretch.
- Pause briefly at the bottom.
- Drive hips forward through glutes and hamstrings to return upright.
- Squeeze glutes at the top.
- Repeat for reps.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back flat
- Soft knees
- Core tight
- Glutes squeeze top
Breathing
Inhale as you hinge forward, brace core, and exhale as you return to standing.
Tempo
3-1-1
Range of Motion
Hinge until torso is near parallel to floor or hamstrings feel strong stretch, without rounding back; full upright at top.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Warm up hips and hamstrings
- Descend only to flexibility limit
Spotting
Not typically needed; use light weight or bodyweight for safety, focus on form over load.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Jerking the movement
- Letting head drop
When to Avoid
- Acute lower back injury
- Hamstring strains
- Poor spinal stability
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge proficiency
Build Up First
- Mastery of bodyweight hip hinge
- Core bracing technique
Also known as
Plate Hip Hinge, Weight Plate Good Morning
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