Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Plate Farmer's Carry
Plates
Forearms, Traps
Plate Jefferson Curl
Plates, Plyometric Box
Lower Back, Hamstrings
Plate Suitcase Hold
Plates
Obliques, Abs
Weight Plate Push
Plates
Quads, Glutes
Hack Squat (Facing In)
Hack Squat Machine, Plates
Quads, Glutes
Hack Squat (Facing Out)
Hack Squat Machine, Plates
Quads, Glutes
Resistance Band Barbell Sumo Deadlift
Barbell, Bands
Glutes, Hamstrings
Barbell Reeves Deadlift
Barbell, Plates
Hamstrings, Glutes
Barbell Romanian Deadlift to Row
Barbell, Plates
Hamstrings, Lats
Barbell Romanian Deadlift to Shrug
Barbell, Plates
Hamstrings, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
